CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
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
Endurance
Coaches choice
Strength
Team strength may be….?
Metcon
Team wod?
Cool down
B Hanging conditioning 2.0 (No Measure)
i- Hang in active position, transfer body weight onto one arm, then to the other. Slowly on each arm 5 times.
ii- In active transfer weight onto left side and slowly remove right hand. Repeat for right arm.
iii- In active hang on one arm, remove arm down to hips and back up. Aim for :10-:30 on each arm.
A Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand
