CrossFit Brigade – CrossFit
Jumping Jacks & Cherrypickers
Hi Jack/Hi Jills & Up Back and Overs
Can Openers & Standing Quad Stretch
Toy Soldiers & Forward Lunges
Inchworms & Heel Pulses
Comptrain Snatch Warmup (No Measure)
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 High Hang Pausing Snatches
Speed and technique is of priority here – not loading. After completing a full set with an empty barbell, we are free to add a light load only if each movement is dialed in.
Power Snatch (2EMOM10)
Run Down (CFNE) (Time)
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run
Smash the forearms and calves
Foam roll the hamstrings and low back
Endurance Needs (Time)
Run 4-6 miles at a comfortable pace and feel free to walk as needed.
Row 4-6k at a comfortable pace and row slower as needed.
Explosive Needs (Time)
10x75ft 1/3+25/15 lbs from last week body weight sled push. Rest 2-3 minutes between sets
10x150m sprints rest 2-3 minutes between sets
10x:10-:15 hill sprints rest 3-5 minutes between sets.
The sled is 65 lbs and the weight of sled should be accounted for if loading additional weight. If 65 is more than your prescribed body weight, use an empty sled or add some weight if you desire. Try to match and or beat your split times from week one. If you used more weight than what should have been use, feel free to repeat the same weight again if it is still less than what is needed for the week.