Who is your alter ego

17
Aug

Who is your alter ego

CrossFit Tactical Strength – CrossFit

Warm-up

Forearm Plank/Rotation (No Measure)

2 Rounds:

:30 Forearm Plank

:30 Forearm Plank + Rotation R

:30 Forearm Plank

:30 Forearm Plank + Roation L

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

Mobility

Banded Shoulder Distraction (No Measure)

Banded Shoulder Distraction 2 mins each arm.

Movement Prep

Shoulder Opener (No Measure)

5 Reps of each:

Palms up Curls

Palm up raises

Thumbs up Curls

Thumbs up raises

DB Press/DB Holds

:20 Seconds DB Press

:20 DB Static Hold Overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5:

3 Bear Complex 135/95

25 Double Unders

Rest 1 Minutes

AMRAP in 5:

3 Bear Complex 115/75

Run 200

Rest 1 Minute

AMRAP in 5:

3 Bear Complex 155/115

Row 10/Bike 10 Cals

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