WOD: 3.13.18

CrossFit Invasion – CrossFit Classes

Warm-up

THE JUNKYARD DOG WARM-UP (No Measure)

The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. Perform this 5 times, then switch. Part 2: Partner A gets on his hands and knees, and partner B jumps over partner A. At this time partner A pikes up and partner B low crawls under partner A…this consist of 1 rep. Perform this 5 times, then switch. Also, for a visual example, you can google “junk yard dog” and see numerous videos.

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 (EMOM for 10 minutes @65% )

W.O.D.

FIT: Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 minutes of:

3 burpee box jumps

3 deadlifts

6 burpee box jumps

6 deadlifts

9 burpee box jumps

9 deadlifts

Etc.

Men use 24-in. box and deadlift 155 lb.

Women use 20-in. box and deadlift 105 lb.

PERF: Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

Men use 24-in. box and deadlift 225 lb.

Women use 20-in. box and deadlift 155 lb.

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10