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CrossFit Case Study

October 15, 2019

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10 Apr 17

April 10, 2017

Warm up
200 m Run 
10 Banded Squats
10 Inch Worm Push ups
1:00 Couch Stretch 
2 Rounds

Snatch Warm Up
With a Barbell
3 Reps High Power Clean 

3 Reps Hang Power Clean

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean

3 Reps Front Squat

2 Rounds

 

Olympic Lifting

 

A. High Hang Clean : Build to a heavy

Then

A1. 6 x 1 @ 85%

 

B. Back Squat 
Wave 1 Reps : 6, 5, 4, - Choose a weight then add each set. 
Wave 2 Reps: 6, 5, 4 - add weight from Wave 1. 

 

Gymnastics

C1.  7 x 3 6” Deficits HSPU

Scale: Lower the Deficit, Strict HSPU, One AB Mat , Strict or Deficit Negatives.
 

 C2.  30 second Wall Facing HS Holds Rest 1:00 Seconds x 4

Conditioning

500 m Row rest 2:00 x 5 @ 85% Effort

rest 5 Minutes

2:00 Bike rest 2:00 x 5 @ 85% effort
 

 

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