1)Dynamic Warm Up
2)Bracing Sequence
3)Hip Hinge
2-3 rounds:
15 Air Squats
10 Ring Rows
15 Sit Ups
Jump Rope 101
-single unders
-double unders
-30 Double Unders/60 Single Unders-
21-15-9
Air Squats
Ab Mat Sit Ups
Ring Rows
-30 Double Unders/60 Single Unders-
Push Jerk
10-8-6-4-2
Warm up using the rep scheme to a moderate weight.
100 Rounds:
Curtis P 105/70
(1 Power Clean+1 Lunge each leg+1 Push Press)
Positional PVC Snatch Warm Up
-Set Up
-Muscle Snatch
-Power Snatch
-Squat Snatch
25 mins to build through the Snatch Complex:
1 Muscle Snatch+1 Power Snatch+1 Squat Snatch
As you begin to fail, you will record your last successful weight for the failed lift and continue the complex without the failed lift.
*This will allow individuals without max attempts to set some numbers before we start percentage work in future classes.
Muscle Snatch (1 Rep Max)
Power Snatch (1 Rep Max)
Squat Snatch (1 Rep Max)
100 Ab Mat Sit Ups
90% of 5 rep max
15 min EMOM
1,2,3,4…15
Wall Ball 20/14
Burpee
Complete 1 wall ball and 1 burpee on minute 1, complete 2 of each on minute 2. Continue this ladder until you cannot complete the reps in the minute. Once you fail, return to 1/1.
CrossFit Wig Wag 