CrossFit 201 – CrossFit
Warm-up
T-Spine Mobility
Ball + Barbell Stretch
2 minute jump rope
3 minutes HSPU drills/ scales
Burgener Snatch Warmup for HANG
Metcon (10 Rounds for weight)
Every 3 minutes x 10 rounds:
4 Hang Power Snatch (Climbing)
8 HSPU
50 Double Unders
*4 Hang Snatch on Rounds 1 and 2
*3 Hang Snatch on Rounds 3,4, and 5
*2 Hang Snatch on Rounds 6,7, and 8
*1 Hang Snatch on Rounds 9 and 10
*If working on technique, stay with 5 light P. Snatches
each round.
Metcon (No Measure)
If you have time, complete this on your own time open gym style:
3 Sets:
1 min. of lateral Db raises
Immediately into;
1 min. of front Db Raises
1 min. of rest
* pick a weight that you get between 12 to 15 reps with
1 Set:
50 Russian Twists with the *heaviest DB you can.
*Left+Right= 1rep
*Shoot for 50/35lb+
*Does not have to be unbroken