Ben Lomond CrossFit – Group Class
Warm Up (No Measure)
400m Run
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2 rounds
25ft. Forward bear crawl
25ft. Backward bear crawl
25ft. Lateral bear crawl
25ft. Lateral bear crawl
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2 rounds
:20 Head stand away from wall
1 Wall walk
5 PVC Muscle snatch
5 PVC Snatch balance
5 PVC Hang power snatch
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2 rounds with empty bar on coach’s cue
3 Snatch deadlift
3 Hang muscle snatch
3 Hang power snatch
Hang Power Snatch (6 min EMOM)
6 sets x 5 hang power snatch
Workout (Time)
RXConditioning (RX+):
5 rounds for time:
10 Power snatch (95/65lb.)
10 Handstand push up
10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups
Strict abmat sit up:
youtube.com/watch?v=4oJBltk6838
Intermediate (RX):
5 rounds for time:
10 Power snatch (75/55lb.)
10 Handstand push up (1 abmat or pike from box)
10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups
Baseline (Scale):
5 rounds for time:
10 Power snatch (35/15lb.)
10 Pike with feet and hands on floor HSPU
10 abmat sit ups (banded to help support sit up if needed)
Cool Down (Checkmark)
3×12 Seated DB External rotation
Link: youtube.com/watch?v=mbdDt0c9bZY
+
1:00 Banded cross body shoulder stretch each arm