Saturday CrossFit Open Gym

CrossFit Millard – CrossFit

Mobility

Warm-up (No Measure)

Mobility Ideas

assess your body from this weeks training and spend 10 minutes on mobility

Foam Roll

-Lats

-Hamstrings

-Quads

-Calves

Lacrosse Ball (moved to clips bucket)

-Forearms

-Triceps

-Biceps

10-20 Star Shoulder Pulls – orange band

focus on pulling shoulder blades down and back, straight arms (locked triceps)

20 PVC Passthroughs

Try to air squat while doing PVC passthroughs

Weightlifting

Metcon (No Measure)

Power Snatch Practice

Power Snatch Warmup:

PVC Snatch Grip BTN Press x10

PVC Muscle Snatch x10

PVC Hang Power Snatch x10

PVC Mid Thigh PS x5

PVC below knee PS x5

EMOM for 10 minutes

1-3 reps Bar Only Power Snatch

May not increase weight unless confident in ability.
http://www.catalystathletics.com/exercise/61/Power-Snatch/

Conditioning

Metcon (Time)

3 rounds for time

8 total Box Step ups with dumbbells held in farmer carry position

50 single unders or 25 double unders

15 dumbbell push press

10 air squats
one set of dumbbells used for both box s/u and pp.

Cool Down

Metcon (No Measure)

Assault Bike for 3:00minutes

30-40 rpm (easy spin)

Warm-up (No Measure)

Bonus Mobility

Pick some ideas from above

be sure to breath during mobility and try to relax

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