A. Warm-up
800 Meter Run 60 seconds couch stretch each side 60 seconds pigeon pose each side 60 seconds of Kang Squats followed by: 1 lap around the building Single arm KB OH carry (swap at halfway mark) 10 Single arm KB OH squats (5 each side) or 10 PVC OH Squats if mobility is lacking Scoring: Not Scored B. Barbell Cycling Primer On the 0:00 - 5 minute EMOM 1- EB OH Squat x 5 2- OH Squat x 4 (light weight) 3- OH Squat x 3 (moderate weight) 4- OH Squat x 2 (continue to increase weight) 5- OH Squat x 1 (heavy single) minute 5:00-7:00 - rest On minute 7:00 - 5 minute EMOM 1- EB Snatch Balance x 5 2- Snatch Balance x 4 (light) 3- Snatch Balance x 3 (moderate) 4- Snatch Balance x 2 (increase) 5- Snatch Balance x 1 (heavy single) Scoring: Not Scored Coach's Notes: NO FAILS C. Hang Squat Snatch 6 x 3 Every 1 minute, for 6 minutes (6 sets): 3 Hang Squat Snatches @ 60% Coach's Notes: Every set needs to be Touch and Go. This is a barbell cycling exercise. Rest 3 minutes then begin part D D. Hang Power Clean 6 x 4 Hang Power Clean 6 sets of 4 reps @ 60-65% Rest as needed Coach's Notes: Same as the Snatch cycling, all sets and reps are TNG E. 50-40-30-20-10 Double-Unders and Sit-Ups Annie 50-40-30-20-10 Reps for Time:
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |