11/23/2019

22
Nov

11/23/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY COACH JENN STADSTAD***

Warm-up

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

Dynamic Barbell Snatch Warm Up (No Measure)

Couch stretch :30

Samson Lunge :30

Lateral lunge x 10

Torokhtiy Pulls x 10

Muscle Snatch x 10

Snatch grip BTN press x 5

OHS x 10

Snatch Balance x 5

BTN Sotts Press x 5

OHS hops x 5

Weightlifting

Snatch Grip Deadlift (5x5x5x5x5)

2 position snatch complex (3X3X3X3X3)

Hip/High Hang + Above the knee/low hang Snatch

*2 sec. Pause

Metcon

Metcon (Time)

For time:

21 squat snatches

42 push-ups

15 squat snatches

30 push-ups

9 squat snatches

18 push-ups

Men: 75 lb.

Women 55 lb.

*HQ 180830

Mobility

Bicep Mash

Scorpions

Cat Cows