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
Strength
Deadlift (5 rep max)
Metcon
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
Handstand Hold (wall) Head Taps (20 )
Double-Unders (Max reps)
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
