Monday 20210405

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

Posted in WOD

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