CrossFit Rx – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
With a small band or large band with a couple of loops. Place band above the knee:
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
5 min AMRAP
5 Goblet Squats (lightweight)
5 Scap Pullups
5 DB Snatch (each side – lightweight – focus on transition)
5 Down Dog/Seal Pose transitions
Warm-up
Warm-up (No Measure)
**2. Workout Prep**
2 rounds
3 Dumbbell Front Squats (practice squat cleaning)
1 Burpee Pull Up
4 Alternating Dumbbell Snatch
Workout
Metcon (Time)
For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups
– Into –
72 Alternating Dumbbell Snatch (50/35)
Scaling Option
For Time:
21-15-9
Goblet Squats (weight = athlete’s choice)
12-9-6
Up Down
Into –
72 Russian Kettle Bell Swings (weight = athlete’s choice)
Accessory
Warm-up (No Measure)
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
Couch Stretch: https://youtu.be/ulgAOykAgV4
Foam Roll Lats: https://youtu.be/LuJcHe_EebA
Wide Leg Forward Fold: https://youtu.be/vB5GtHh9l2Y