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Nutrition: The Teeter-Totter
https://www.crossfit.com/essentials/nutrition-the-teeter-totter

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

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

Warm-up

Warm-up (No Measure)

WOD Prep

7 Rounds

(Complex add weight each round have fun and move well)

1 x Snatch Deadlift

1 x Hang Power Snatch

1 x Power Snatch

1 x Snatch Balance

(Rest as needed between movements)

5x Straight Leg Kipping Toes to Bar

5x Box Jump Overs

Alternate movements List:

hanging Knee Raise

squat jumps

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1:00 Max Reps Each Station

Power Snatch (75/55)

Push-Ups

Toes to Bar

Box Jump Overs

Rest