CFK North, CFK West – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1) 3 rounds
20 seconds jumping jacks or clap jacks
10 seconds rest
20 seconds mountain climbers or mountain climbers to outside of hands
10 seconds rest
2) 3 Way Hip Stretch x 2 reps per position, 5 seconds hold at each position https://youtu.be/9wfIEPJ2oWg
3) 2 rounds
10 Single Arm DB/KB OH Lunges
10 KB Swings to Nose level
30 Seconds Deadbug
SKILL AND INSTRUCTION
1) With a PVC or empty barbell
5-7 Hang Muscle Snatch + 5 Overhead Squats
5-7 Hang Power Snatch + 5 Overhead Squats
5-7 Power Snatch + 5 Overhead Squats
TRANSITION AND BUILD UP
3 rounds
3 Power Snatch
3 Overhead Squats
3 Shuttle Runs
*Increase weight on the power snatch and overhead squat each round
Workout of the Day
Metcon (Time)
With a partner:
5 Rounds
5 Power Snatch (135/95)
5 Overhead Squats (135/95)
5 Shuttle Runs (10 meters down and 10 meters back = 1)
*The flow is as follows: Person 1 does 5 Power Snatch, 5 Overhead Squat, then 5 shuttle runs. Then person 2 does 5 Power Snatch, 5 Overhead Squats, and 5 Shuttle runs. That is 1 round.
INTENDED STIMULUS
These are meant to be fast paced sub 2 minute intervals each round. Load should allow for unbroken overhead squats and unbroken or fast singles on the power snatch.
SCALING OPTIONS
1) Power Snatch and Overhead Squats
Scale loads to hit the desired stimulus as mentioned previously. If someone can power snatch better than they can overhead squat, they can adjust weights between the two movements
2) Shuttle run
Scale so that a round does not take longer than 2 minutes. and pace is still fast.
Cooldown
Warm-up (No Measure)
Banded lat stretch, 90 seconds per side
Standing calf stretch, 90 seconds per side