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Components

Metcon

ACCESSORY / EXTRA

CrossFit - Thu, Aug 1

Warm up (No Measure)

A. GENERAL (4:00)
400m Jog
2 sets of
10 Plate hops
10 Plate ground to overhead

B. MOBILITY / ACTIVATION (4:00)
2 sets
5 Beat Swings
5 Kip Swings
5 Glute Bridge lat pulldown
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See Drill Section below

C. SPECIFIC (8:00)
Power snatch warm up

5 dip, drive shrug

5 scarecrows

5 muscle snatch

5 hang power snatch

5 power snatch

-ramp up
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Practice round
200m run/Jog
1-2 Bar Muscle ups / Jumping Bar muscle ups
3 Snatch

GYMNASTICS SKILLS (No Measure)

Bar Muscle ups
Low Bar
- Low Bar hip to bar
- Low Bar hip to bar into transition
—
High bar
- Jumping Bar muscle ups
- Bar Muscle ups

TC: 15 minutes

Metcon (Time)

3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
10 Power Snatches 135/95

Score: Time
TC: 20 minutes
KG: 22.5/15

Scaling Options
Beginner
200m Jog/Walk
4 Jumping Bar muscle ups
8 hang power snatch (light)

Intermediate L1
400m run
8 Jumping Bar Muscle ups
10 power snatch 95/65

Intermediate L2
400m run
3-6 Bar Muscle ups
10 power snatch

ACCESSORY / EXTRA (Checkmark)

Banded internal rotation
2 x 10/10
Banded external rotations
2 x 10/10

Shoulder health

Want to see some of these movements in action? Check out our .