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CrossFit Shropshire – CrossFit
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Warm-up
Inbetween the Burgner warmup movements hit:
Row sprint start skill
Slow burpee (breathing 2 breaths) skill
SU:DU 2:1 x10
Metcon (AMRAP – Reps)
The Ghost
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Assistance
2 RNFT:
Barbell hip raise heavy x5
GHD hip ext. x11
Intent
Bias this workout to test our fitness levels. This is a good mix of movements and fast!
