⏱ 7AM OUTDOOR HIT
Warm up
Sprint track & lunges X 20
Sprint track & shoulder taps X 20
Sprint track & squats X 20
Sprint track & Hill climbs X 20
45/15 X 3
Group 1. Boxes/BW
1. Step up/ box jump
2. Incline pushups
3. Bulgarian lunges
4. Russian twists
5. Up & down plank
45/15 X 3
Group 2. Cardio
1. Sprints
2. Prowler
3. Burpees
4. Bike
5. Rower
🏋️️ 8AM OUTDOOR CROSSFIT
WARM UP
4 MINUTES
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- 10 Broomstick Pass Overs
- 10 Good Mornings
- 5 Burpees
- 3 Light DB Thrusters e.s.
- 3 Light DB Snatches e.s.
- 20 Double Unders
Then:
Warm Up Snatch Drills with Barbell:
3 Rounds
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- 5 Snatch High Pulls
- 4 BTN Snatch Push Press
- 3 Snatch Balance
- 2 Power Snatches
- 1 Squat Snatch
STRENGTH/SKILL
SNATCH COMPLEX
12 MIN or 6 Sets
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- 2 Snatch High Pull + 1 Hang Snatch + 1 Power Snatch
In between sets:
- 10 Scapula Push ups
CONDITIONING
FOR TIME: “SO LONG, COVID!”
======================
Buy In: 40 Wall Balls
- 300 Double Unders
- 20 Single DB Thrusters e.s.
- 10 Single DB Devil’s Press e.s.
- 20 Single DB Snatches e.s.
- 300 Double Unders
Cash Out: 40 Russian Twists e.s.
Time Cap: 25 Minutes
EQUIPMENT
- BB/DB
- Jump Rope
- Exercise mat
💪 9AM OUTDOOR S&C
Warm up
– Walking ham stretch
– Scorpions
– Open books
Work out:
A1: DB Static lunges x 10 (each)
A2: DB Clean and press x 20
A3: Goblet Squat x 30
B1: S/A Bent over row x 10
B2: S/A Squat thruster x 10
B3: DB Sit up x 10
(Set 1 right arm, set 2 left arm, set 3 right arm etc etc)
Finisher: 50 BW squats and 25 butterfly sit ups
