Favorite Sports Star

31
Aug

Favorite Sports Star

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Mobility

Banded T Spine Ext/Flex (No Measure)

Holding a hinge OR bottom of a squat work through 3 minutes of T Spine flexion and Extension

Movement Prep

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

EMOM

EMOM Alternating x 12 Minutes

Odd:

1 Power Snatch

1 Hang Snatch (full squat if possible)

Even:

2 KB Snatch (each arm)

2 KB Overhead squats (each arm)

**Only work through as much ROM as you can stay upright in the movement.

Metcon

Metcon (Time)

For Time:

50 Power Snatch

Row 500

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