CrossFit | June 1 - 6

Monday – Snatch Technique + Sprint Intervals

Warm-Up

2 Rounds

• 200m Run

• 10 PVC Pass Throughs

• 10 Overhead Squats (PVC)

• 10 Hollow Rocks

• 5 Inchworms

Skill / Strength

Snatch Progression

• Muscle Snatch x 3

• Overhead Squat x 3

• Hang Power Snatch x 3

• Hang Squat Snatch x 2

Then:

Build to Heavy Snatch

(Technic focused, not max)

WOD

Every 4 Minutes x 5 Rounds

• 200m Run

• 6 Snatches (95/65)

• 8 Burpee Box Jump Overs

Goal: Finish under 3 minutes.

Accessory

3 Sets:

• 15 Face Pulls

• 10 Overhead DB Carry (each arm, 20m)

• 30 sec Hollow Hold

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Tuesday – Rope Climb Capacity

Warm-Up

2 Rounds

• 250m Row

• 10 Ring Rows

• 10 Reverse Lunges

• 10 Scap Pull-Ups

Skill

Rope Climb Progressions

• J-Hook Practice

• Foot Lock Practice

• Legless Pulling Drills

• Controlled Descents

Then:

EMOM x 10

• 1–2 Rope Climbs

  OR

• 3 Rope Pulls from Floor

WOD

18-Minute AMRAP

• 2 Rope Climbs

• 12 DB Stepping Lunges 50s/35s

• 15 Med Ball Sit-ups 20/14

• 250m Row

Posterior Chain

3 Rounds:

• 15 GHD Hip Extensions

• 20m Farmer Carry

• 10 Single-Leg RDLs

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Wednesday – Handstand Day

Warm-Up

2 Rounds

• 10 Pike Push-Ups

• 20 Shoulder Taps

• 10 Hollow Rocks

• 10 Cal. Bike

Skill

1) Handstand Progression

10 Minutes

Options:

• Wall Walks

• Handstand Holds

• Shoulder Taps

• Handstand Walk Practice

2) Split Jerk

4 Sets of 3 Split Jerk (Technique focused)

WOD

For Time

21-15-9

• Handstand Push-Ups or Push Press

• Toes-to-Bar

After each round:

• 400m Run

Shoulder Bulletproofing

3 Sets:

• Bottom-Up KB Press x 10

• Banded External Rotations x 20

• Face Pulls x 15

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Thursday – Aerobic Training

WOD

35 Minute Continuous Effort

Not for Time:

• 24/18 Cal Bike

• 20 Power Cleans 95/65

• 400m Run

• 20 Thrusters 95/65

• 100 Double Unders

• 20 Ring Rows

Focus:

Zone 3-4 pace.

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Friday – Squat + Met-Con

Strength

Back Squat

5 x 3 Building

WOD

5 Rounds

• 15 Plate G2OH 45/25

• 10 Box Jump Overs 24”/30”

• 200m Run

Rest 1 Minute Between Rounds

Core Finisher

3 Rounds:

• 20 Sit-Ups

• 1-Minute Plank

• 20 Russian Twists

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Saturday – Partner Workout

Teams of 2

For Time

• 100 Cal Row

• 80 DB Snatches

• 60 Pull-Ups

• 40 Handstand Push-Ups

• 20 Rope Climbs

Split as needed.

Every 5 Minutes:

• Both partners run 200m together.