• 03/09/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    5 Minutes Cardio + Pass Thrus w/ PVC

    Burgener Warm Up CFF (No Measure)

    Burgener Warm-up

    1. Down and “Up”

    2. Elbows High and Outside

    3. Muscle Snatch

    4. Snatch Lands at 2″, 4″, 6″

    5. Snatch Drops x 3

    6. Power Snatch

    SKILL TRANSFER EXERCISES:

    1. Snatch Push Press

    2. Overhead Squat

    3. Pressing Snatch Balance 1″ / Sec

    4. Snatch Balance without a dip / Drop Snatch

    5. Snatch Balance with a dip

    6. Heaving Snatch Balance (Feet start in catch stance)

    Weightlifting

    Snatch (4 x 2 @ heavy double)

    Work up to a heavy double

    then

    3 more doubles at the same weight

    4 sets of 2 total

    WOD

    Metcon (AMRAP – Reps)

    Festivus Games

    WOD 2 – Change the Station-This One Sucks!

    With a running 9-minute clock

    2 x 4 min rounds, 1 min rest btwn

    Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters

    1 min Burpees

    1 min Goblet Squats (53lb/35lb – 44lb/26lb)

    1 min Kettlebell (KB) Swings (American) (53lb/35lb – 44lb/26lb)

    1 min Box Overs (24in male/20in female)

    2 rounds – 1 minute rest between rounds

    *Intermediate are box jump overs, novice can step over

    Auxiliary Training

    Bench Press (3 ME sets @ 60% of 1RM)

    Work up to 60% of 1RM then 3 ME sets for reps

    *Rest 3 min btwn sets

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