Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Snatch Warmup (No Measure)
Strength
3: Snatch + Hang Snatch + OHS (5×1+1+2)
First snatch is from floor. Second is anywhere between hip and knee.
Conditioning
4: Metcon (Time)
For time:
20 GTO (95/65)
20 HR Pushups
50 DU
1 min rest walking
15 GTO (115/75)
15 HR Pushups
40 DU
1 min rest walking
10 GTO (135/95)
10 HR Pushups
30 DU
Notes:
GTO=Ground to overhead
Keep up with your own rest. Count it in your overall time, don’t worry about taking it out.
Scaling:
Level 4: Round 1: HR pushups, round 2: clapping pushups, round 3: ring pushups
Level 2/1:
1. Hand release pushups for all three rounds.
2. Scale GTO weights according to ability/technique. Do not increase weight if your technique can’t handle the increase.
3. For double unders, cut the number in half, if that will make this more manageable for you. If it won’t help, then mutiply the number of doubles by 2 and do singles.
4. Don’t take weight from floor if technique is not sound.
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