Barnes Corner CrossFit – CrossFit

Fundamentals

This is our first week in our new progression on the Olympic lifts.

Each week, the loading, repetitions, and time domains will adjust.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Spend first half of class working on mobility and practicing lift progressions.

Squat Snatch (6 Minute EMOM 3@65)

After EMOM, Rest 4 minutes then start C&J

Front Squat (6 Minute EMOM 3@65%)

Practice keeping chest up, maintain solid midline, and weight over mid-foot.

Midline Washout (Time)

15 abmat situps

20 GHD extensions

25 flutter kicks (4-count)

30 banded good mornings