4/9/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Weightlifting

High-Hang Snatch (5-3-2-1-1-1)

Strict Handstand Pushup Practice between rounds

5 strict HSPU. No Kipping. Sub box.

Metcon

Metcon (Time)

3 Rounds

Run 400m

10 Hang power snatch(95/65)

10 Burpees over the bar

Core

Metcon (No Measure)

3 Rounds

20 Second LSit

20 Second Hollow Rock

20 Seconds abmat situps

Strict Pull-ups – Push-up Challenge (AMRAP – Reps)

Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups.

Pull-ups – do as many as you can do strict and then use the smallest band possible to complete the rest of the reps. Arms fully extended to chin over the bar.

Sundays – Rest

Week 1 – 10 pull-ups – 50 pushups a day

Week 2 – 15 pull-ups – 60 pushups a day

Week 3 – 20 pull-ups – 70 pushups a day

Week 4 – 25 pull-ups – 80 pushups a day