Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 1:30 (6 sets)
1 Squat Snatch @80%
-into-
3×5 Snatch Grip Push Press @70-80%
3. Workout Prep
3 sets:
1 Power Snatch
1 Squat Snatch
-Build in weight across sets-
Strength/Accessory
Squat Snatch
Every 1:30 (6 sets)
1 Squat Snatch @80% of Snatch 1RM
-into-
3×5 Snatch Grip Push Press @70-80% of Snatch 1RM
Snatch Grip Push Press
3×5 Snatch Grip Push Press (70-80% of Snatch 1RM)
Workout
Heavy Isabel (Time)
Freedom (RX’d)
For Time:
30 Snatches (155/105)
(KG conv: 70/47.5 Snatch)
* Reps can be Power or Squat Snatch
Independence
For Time:
Isabel
30 Snatches (135/95)
(KG conv: 60/42.5 Snatch)
Liberty
For Time:
60 Alternating Dumbbell Snatches (light)
Target time: 4:00-6:00
Time cap: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
2x 10 Shoulder Extension Bridges
20x Scorpion Kicks (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seated Biceps Stretch
Shoulder Extension Bridges
Scorpion Kicks