CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

PVC/broomstick complex

With an empty PVC perform 6-8 reps of each;

Good mornings

Behind the neck press

Snatch grip deadlifts

Hang muscle snatch

Power snatch

2-3 rounds

Everyone run 200m

Then perform;

30 sec superman hold + 30 sec hollow rock + straight into get up and sprint 20 m

2 rounds

30 sec dead bugs (https://youtu.be/TsaGFE3XdqY) + straight into get up and sprint 20 m

2 rounds

20 sec side plank (right) + 20 sec side plank (left) + 20 sec plank + straight into getup and sprint 20 m

2 rounds

Workout Prep

Warm-up (No Measure)

FL: With one load down from their working weight (this might be the barbell), perform:

PL Use workout Dumbbell

30 sec. Power snatch (without stopping)

30 sec rest

30 sec. Shuttle runs

2 min rest

2 rounds
Unloaded

15 sec. V-up + 15 sec. Mountain climber

30 sec. Rest

30 sec. Shuttle runs

2 min. Rest

2 Rounds

Metcon (AMRAP – Reps)

5 min: DB Alt. Power Snatch (50/35 lb.)

4 min: Shuttle runs (20 m)

3 min: DB Alt. Power Snatch

2 min: Shuttle runs

1 min: DB Alt. Power Snatch
FULLY LOADED

5 min: Power Snatch (115/75 lb.)

4 min: Shuttle runs (20 m)

3 min: Power Snatch

2 min: Shuttle runs

1 min: Power Snatch

UNLOADED

5 min: 10 V-ups (https://youtu.be/6tXF1zeO9pg) + 20 Mountain Climbers (https://youtu.be/sN0Wfonu3yY)

4 min: Shuttle runs (20 m)

3 min: 10 V-ups + 20 Mountain Climbers

2 min: Shuttle runs

1 min: 10 V-ups + 20 Mountain Climbers

Cooldown

Warm-up (No Measure)

Accumulate 2-3 min. Back bridge (https://youtu.be/08El9A8rRLw)

1-2 min. Each side Supine pigeon (https://youtu.be/hjx9LHrhN9o)

1-2 min. Alt. Under the body stretch (https://youtu.be/DFFnlbPB0tM)

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