8 Box step overs
10 Kickers per leg
5 Scap pull ups
5 Box Jumps
5 Cobra to Downward Dog
5 Kip swings
5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)
5 Kipping knee raise
Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck Push Press, ¼ OHS, ½ OHS, Full OHS, RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
Sets start every 4 min
%s Based on 16 Mar 1RM
Video courtesy of Diablo CrossFit. Last time hitting our Snatch complex this cycle before we re-test our 1RM. %s go up this time, so stay tight!!
Burpee Box Jump Overs (24/20″)
Toe to Bar
DB Bench Press (50/35)
Video courtesy of Misfit Athletics. Goal should be to hit each set as a sprint per movement. Keep rest to only the transition from one movement to the next.
Box height -> 20/16 -> as needed
Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups
DB weight -> 35/25 -> as needed (Elite – 70/50)
Scorpion pose – 1 Min per side
Kneeling shoulder stretch on box – 2 Min
Video courtesy of Train FTW.