CrossFit 201 – CrossFit
Warm-up
Shoulder Mobility
Power Snatch/ Power Clean
Burgener Warmup/ Technique breakdown
2 Rounds
:30 minute bike (warmup pace)
10 Kip Swings
10 Situps
5 Barbell Power Snatch
5 Barbell Power Clean
Metcon (10 Rounds for weight)
Every 3 minutes x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Snatch (climbing)
immediately into;
Every 3 min. x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Cleans (climbing)
The scaled version of this today is just going to be working your form. Try 5 light reps every round instead of climbing.
You can go up every round or every other round. Do what makes you feel good, but keep technique numero uno today. If you’re feeling saucy and you really want to hit a max throughout the workout, go for it 😉
*For the record, the only rest you’re getting is the rest you earn from finishing early. If you do this right, you should be done in 90sec. – 2min. range.”
Cool Down
Accessory Work
Metcon (No Measure)
Pick one:
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb. (You do 5, I do 5 style.)”