Tuesday 29th January

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 30sec Shoulder internal rotation stretch each side – lying on your side, bottom arm straight out in front of you, bend elbow back towards body until 90 deg. Place free hand on back of bottom arms wrist and gently push down towards the floor (feet direction)

30sec Lat stretch on floor each side

30 sec Twisted cross each side

30 sec Seated forward fold stretch

B. Power snatch warm-up

5 Shrugs

5 High pulls

5 Hang muscle snatch

5 Hang power snatch

Power clean warm-up

5 Shrugs

5 Hang muscle clean

5 Hang power clean

C. 30sec Handstand hold

5 3sec Handstand -ve’s

3 Strict HSPU (Pike)

Weightlifting

A: Power Snatch (12 minutes to find a heavy single)

Metcon

B: Metcon (Time)

5, 4, 3, 2, 1

Power clean (85kg/60kg/60kg/40kg)

Deficit handstand push up (2 x 20kg / 1 x 20kg)
PROGRESSIONS

PC >> reduce load

DHSPU >> reduce range, PPU

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