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Friday, Apr 23, 2021

By April 22, 2021April 30th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
2 Rounds
5 snatch grip deadlifts
5 snatch high pulls
5 muscle snatch
5 power snatch
100m jog

**2. Workout Prep**
1 set
5 Power Snatch @ Workout weight
50m Run (workout pace)
5 Power Snatch

Eating Ice Cream
For Time:
50 Power Snatch (75/55)
400m Run
50 Power Snatch (75/55)

3 Rounds
25 Abmat situps
25 flutter kicks (each side)
30-sec plank
30-sec side plank (each side)

Mobilization of the Week: Banded Anterior Hip Opener
Simple set up. More bang. Same buck.

Throw in this go-to hip opener at the end of a bike, run, or big session and report back on all your feels.

CrossFit Lynchburg

Author CrossFit Lynchburg

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