CrossFit Kent Island – CrossFit
Warm-up
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
Pre-WOD Mobility:
Iron cross (2 min each side)
T-spine smash (barbell anchor) (3 min)
Weightlifting
Hang Snatch (EMOM for 30 minutes)
Must be a Hang Squat Snatch, with a 3-second pause at the bottom
Post-WOD Recovery
Lat smash (2 min each side)
Saddle stretch (4 min hold)