CrossFit Shelby – Competition
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)|(14/10)
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
200m Run (100m EZ into 100m Tough Job) into…
2 SETS
10 Kang Squats
10 Up-Down + Broad Jump
10 PVC Pass Throughs
SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell
2 SETS…
5-7 Reps Behind Neck Push Press
5-7 Reps Heaving Snatch Balance to Power Position
(break)
3-5 Reps Tall Shrug + High Pull
3-5 Reps Tall Hang Power Snatch
(break)
3-5 Reps Below Knee Power Snatch
3-5 Reps Overhead Squat
*For beginners, this should be done with a PVC. For more experienced athletes, use the empty barbell and drill the positions. Use the breaks to allow the athletes to flagpole the bar and rest the grip. From here, move into your teaching of the Snatch Complex.
Strength
Metcon (Weight)
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight
into…
ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:
1 Power Snatch
+
1 Squat Snatch
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)|(75/55)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Mobility or Meditation – Athlete Choice for Self-Care
(No Measure)
