Long WOD Tuesday
CrossFit Blaze – CrossFit
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
