A little Sumthin

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PVC

0:15 Pass Throughs

0:15 Around The World (each side)

0:15 Behind The Head Snatch Grip Strict Press

Coach: athletes to squeeze shoulder blades together

3 PVC Triple Extension Hold (0:05)

Coach: Hip Open Fully Extended Ankles, Knees, and Hips Arms Straight Shoulders behind the bar

3 PVC Tall Snatch

Coach: Open Hips- Triple Extension THEN pull under the PVC and PUNCH

3 PVC Snatch

Coach: Open Hips THEN pull under the PVC and PUNCH

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Warm-up (No Measure)

BOX JUMPS

Focus: Opening Hips on the jump; Opening Hips on top of the box

0:30 Jumping Jacks

0:30 Box Step Ups

Coach: Open Hips on top of the box

0:30 Alternating Quad Stretch

0:30 Calf Stretch on Box (L/R)

0:30 Bunny Hops

5 Box Jump Up Step Down

Coach: Open Hips on the jump and on top of the box

3 Box Jumps Workout Height

TOES TO BAR

10 Scap Retractions

Coach: Open Hips in arch position

5 Kip Swings

4 Knee to Chest

3 Toes to Bar

PRACTICE ROUND

5 Box Jumps

3 Toes to Bar

1 Snatch

Metcon

A little Sumthin (Weight)

[ALL TRACKS]

On the 2:00 x 10 Rounds:

15 Box Jumps (24″/20″)

10 Toes to Bar

1 Snatch

Athletes can Build in Weight or Stay at A Heavy Across All Rounds

*Score = Sum Total Load (Snatch)

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