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:
T-spine anchor (2 min)
Banded elbow distraction (2 min each side)
Weightlifting
Power Snatch + Overhead Squat + Snatch Balance
Every 2 minutes for 20 minutes
Post-WOD Recovery
T-spine rake/roll (3 min)
FROOD (2 min each side)