CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Pre class: Foam roll
Lacrosse ball upper back and traps
General warmup
300m row
50′ walking lunges with Oh reach
50′ reverse lunge
50′ toy soldiers
15 air squats
10 yoga push ups
Snatch movement prep
Overhead mobility bands
10-15 arm swings
10-15 pvc passthroughs
With PVC in snatch grip
10 Btn snatch grip press
10 btn push Jerk snatch grip
10 drop snatch
10 snatch balance
5 sots press
Warmup for snatch or power snatch full movement
Weightlifting
Rx: Power Snatch (5 sets 2 reps)
intermediate athletes may add 1 overhead squat to each power snatch
Rx+: Snatch (5 sets 2 reps)
advanced athletes only
full snatches, no overhead squats allowed
Opt: Snatch Pull (5 sets 5 reps)
This option is for those individuals unable to power snatch.
Opt 2: SA Dumbbell Snatch (5 sets of 5-10 per arm)
optional scaling for injury
Metcon
Metcon (Time)
4 rounds
10 american kb swings
400m Run
rest as needed
Rx 53/35
Rx+ 70/53
in the event of inclement weather, sub 400m run with 500m Row
kettlebell swing demo
https://youtu.be/vdezTMulJ-k
