CrossFit – Tue, Feb 27

CrossFit Mile Zero – CrossFit

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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 Minute (10:00)

5 Power Snatch (+20lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep

1 set:

4 Toes to Bar

2 Burpee Broad Jump

2 Toes to Bar

Strength/Accessory

Power Snatch

Every Minute (10:00)

5 Power Snatch (+20lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

Quiche (3 Rounds for time)

Freedom (RX’d)

Every 5:00 (3 sets)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

Independence

Every 5:00 (3 sets)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

*Second set: Perform 8 V-Ups instead of Toes to Bar

Liberty

Every 5:00 (3 sets)

8 Hanging Knee Raises

8 Up Downs

10 Sit Ups

8 Up Downs

8 Hanging Knee Raises

Target time each set: 2-3 minutes

Time cap each set: 4 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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