CrossFit Tactical Strength – CrossFit
Row/Bike/Ski 5 Minutes (No Measure)
Row 5 minutes
Ankle/Calf Opener (No Measure)
Taking a dumbbell, place the ball of a foot over the handle, attempt to wrap the opposite hand around the outside of the foot. Then adjust hips and angles as needed to find the tight corners.
Banded Clamshells (No Measure)
50 each side
Banded Walk + Wide Squat (No Measure)
20 Steps right/Left
Wide step then squat
Inchworm (No Measure)
Begin Standing, bend at the waist touch the floor, walk hands out into a solid plank, inch by inch bring feet towards hands.
Minutes 1-5: 3 Snatch Balance
Minutes 6-10: 3 Power Snatch
Minutes 11-15: 3 Snatch
Snatch Balance (EMOM x 5)
NO MISSES. Stay light enough the bar doesn’t bother your neck bringing it back down.
Power Snatch (EMOM x 5)
Snatch (EMOM x 5)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12:
50 2x DB Ground to Overhead
50 Cals Bike/Row
Divide work among partners as needed. One works the other rests.
**DB Ground to overhead = DB clean to shoulders and jerk OR Double DB snatch.