Number 19 Special

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill

10 minutes (Coach Led)

Push Up progressions & choosing correct scale

Hollow hold in Push Up x30 seconds

Negative: Chest lead (slow)

Strict Hollow x5

Gymnastic style x10

Switch Hands x5

Extra Notes

Set up rowers

Re-brief Met-con

Check scaling

3-2-1 Go

Metcon (Time)

3 rounds for time of:

Row 250 meters

20kg squat snatches x12 reps

21 push-ups

RX+ at 40/25kg

Recovery & equipment clean up

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