WOD: 1.23.18

CrossFit Invasion – CrossFit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch (5 Rep max Power Snatch touch and go )

**Keep chest up as you go down **Don’t round your back

Back Squat (3×10 reps @65%)

** Descend with control

** Do not crash in the bottom of the squat

** Rest 2 minutes between each set

W.O.D.

SUBS:

1. If you have a solid pike push-up off of a box, use that.

2. Do heavy DB presses. Do as many as you can strict before using your legs.

Metcon (No Measure)

4 rounds NOT FOR TIME:

Row 250m

10 HSPU
Sub- a solid pike push-up or DB presses.

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)