CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

5-10 reps of each:

T-spine rotation with shoulder rolls

(https://youtu.be/eSRIedw0BGw)

6-point burpees

Air squat to up and over the fence

(https://youtu.be/ZU4Rw_3MNaA)

Cat Camel

(https://youtu.be/jdwh5P8vMUU)

Lying internal/external shoulder rotations (https://youtu.be/OhNk0_vrnAw)– 30 sec. Each side.

1 min. Split stance T-spine rotation (https://youtu.be/0cb_LSemv0c)

Workout Prep

Warm-up (No Measure)

With a barbell perform:

2 High hang power snatches + 2 mid thigh power snatches + 2 power snatches

2 sets

Add weight:

3 HHPS + 2 MTPS + 1 PS

2-3 sets
Everyone

10 reps of each movement of the PVC Complex (https://youtu.be/6afeGrFJ1B8)(use broomstick).

With a PVC, perform theBurgener Warm-up (https://youtu.be/26db_f6xyN4) + Skill Transfer Drills

Unloaded

5 x Kick up-down handstand holds – hold each one for about 3 sec. – use half handstands as a scale.

5 Inverted shoulder shrugs – scale to pike hold shoulder shrugs.

5 Pike handstand push-ups

Metcon (Weight)

3-point Power Snatch Complex

4 DB High Hang Power Snatch

4 DB Mid Thigh Power Snatch

4 Power Snatch

* perform 1 round on each arm

3-5 total sets

Optional Finisher

40 Alt. Db Power Snatch (50/35 lb.)
FULLY LOADED

3-point Power Snatch Complex

1 High Hang Power Snatch

1 Mid Thigh Power Snatch

1 Power Snatch

Work up to heavy load Optional Finisher

30 Power Snatch (95/65 lb.)

UNLOADED

1 Strict HSPU

2 Kipping HSPU

Max Handstand Hold

Rest

7 Rounds

Optional Finisher

20 Kick-sits (https://youtu.be/UkdVQLOTbTc)

20 Jumping Lunges

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