1/20/2020

19
Jan

1/20/2020

Hub City CrossFit – CrossFit

Warm-up

General Warm Up 2 (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

Warm-up (No Measure)

2 Rounds ( 1 x PVC 1 x BB)

5 PVC Snatch Grip Dead Lift

5 PVC Pass Throughs

5 PVC Over Head Squats

5 PVC Snatch Balance

then–>

PVC Burgener Warm Up w/ Coach Together

Strength

Hang Snatch (5x5x3x3x3)

* 2 sec pause above the knee

-Keep lats engaged-Bar close

-Hips and hamstrings loaded in the hang position

-Full foot on the floor

-Get vertical at the “pockets”

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

15 Box jump overs 24/20

10 Single Kettle Bell Hang Snatch 55/35

5 Muscle Ups

May scale KB Hang snatch with DB Hang Snatch

*MU scaling options

5 CTB Pullups + 5 dips

5 Strict Pullups + 5 dips

5 Ring rows+5 dips

Core Conditioning

1×50 Back Extension

1×50 GTTB

Mobility

Childs Pose

Cobra Pose

Calf Stretches