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CrossFit 9.8.16

7
Sep

CrossFit 9.8.16

Announcements

In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up now! Early registration is $40/team, available until 9/17, at which time registration will increase to $50. Contact reid@crossfitpanthercity.com with questions or sign-up info.

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

50′ bear crawl

5 Inch worms, 3 push-ups per

50′ KB waiters walk each arm

15 Close grip kipp swings

:30-45 sec handstand hold

50′ bear walk

Skill

Spend 15 min practicing HS walk skill transfer exercises. If you CAN HS walk, perform 5 max distance attempts followed by 3×8-12 shoulder taps on the wall.

Skill transfer exercise options:

a) HS walk w/ spotter

b) Wall walks

c) Shoulder taps on wall

d) Bear walk or walking with 1 KB per hand for sets

Handstand Walk (5 attempts at max distance walk)

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

Weightlifting

Every :90 sec for 15 min perform 1 Power Snatch and 1 High hang squat snatch. Work up in weight as much as form allows.

Power Snatch

High-Hang Snatch