Long WOD Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup De Comp (No Measure)

:30 seconds each movement x 2 rounds

No rest between movements or rounds

Move at warmup pace

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

(https://youtu.be/8veZcBi4ZMo)

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Technique Work

Power Snatch (Work on technique as group)

If athlete cannot snatch perform cleans

WOD

Metcon (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders ( Scale 150 Singles)

5 Bar Muscle-ups (Scales = 10 Strict Pullups + 10 Ring Dips or 15 Ring Rows + 15 Bench Dips)

5 Power Snatches Or Power Cleans

*Build in Power Snatch Weight*

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8

1:00 – Mountain Climbers

Rest 2mins