Thursday

CrossFit Blaze – CrossFit

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Warm-up

Sroka-le hip warm up: (No Measure)

with a hip circle or band around the knees perfrom the following:

1-3 rounds

10m Penguin walks + 5 air squats

10 m Lateral walks + 5 air squats

10 m Monster Walks + 5 air squats

10 x clam shells w/ or w/out band on knee depending on strength
Run or Row 500M

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

High-Hang Clean (4×3 ( Hip stretch between sets ))

– 1 second pause in bottom of clean – Get comfortable in the bottom of squat

– Attempt slightly more load than last clean session – Max Out

WOD

Metcon (AMRAP – Rounds and Reps)

16 MINUTE PARTNER AMRAP:

50 box jumps

50 toes to bars

100 dumbbell step-ups (total, 50 / leg)

50 calorie row

**Split reps evenly between partners

**Only 1 partner works at a time

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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