CrossFit 1855 – CrossFit
1: Warm-up (No Measure)
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GENERAL WARM UP
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30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
Down Dog
PVC Pass Throughs
PVC Overhead Squats
Up Dog
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
*Get More Narrow with Each Set on PVC*
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BARBELL WARM UP
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5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
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SNATCH WARM UP
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3 of each movement with empty barbell
1. Jump and Shrug
2. Jump and Shrug + Elbows High and Outside
3. Muscle Snatch
4. Power Snatch + Front Squat from floor
5. Squat Snatch from floor
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3 POSITION SNATCH MOVEMENT DEMO
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3 positions are:
Pockets
Just above knee
Floor
2: 3 position snatch (SUGGESTED: 1 SET E130MOM – TOTAL TIME: 7:30)
Build to a heavy 3 Position Snatch.
Positions are:
Pockets
Just above knee
Floor
All 3 reps to be completed unbroken
3: Metcon (Time)
“Spice Girl”
For Time:
Time cap: 15 mins
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
NOTE:
1 Round of “Cindy”:
5 pull ups
10 push ups
15 squats
HOME WORKOUT
Metcon (AMRAP – Rounds and Reps)
CINDY Modified
20 minute AMRAP
OPTION 1:
5 pull up- strict/Jumping
10 push ups
15 squats
OPTION 2:
5 ring row
10 push ups
15 squats
OPTION 3:
5 DB bent over row
10 push ups
15 air squats
OPTION 4:
10 band rows
10 push ups
15 air squats
OPTION 5:
*no equipment
5 W’s and I’s
10 push ups
15 air squats
OPTION 6:
5 weight vest chest to bar pull ups
10 weight vest clapping behind the head push ups
15 weight vest squat jumps- jumping as high as humanly possible