CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
Warm-up
5 minutes for quality
1:00 row
10 Sotts press w/ PVC pipe
15 med ball jumping squats
*Don’t rush the warm-up. Execute each movement with a focus on quality
Snatch Technique (Weight)
EMOM 12
Performance
1 Squat Snatch @ 60% or 6 RPE
*Hold for :03 in the receiving position
*Focus on form!
Fitness
EMOM 12
3 Power Snatch with light weight
*focus on catch position
Metcon (Time)
Performance
21-15-9-15-21
Cal Ski (Females do 16-12-8-12-16 Cal Ski)
Dumbbell Snatch (50/35)
*35 double unders after each round
Fitness
18-12-6-12-18
Cal Ski (Females do 14-10-6-10-14 Cal Ski)
DB Snatch/KB Swings (lighter DB)
*50 single unders after each round
Optional Accessory (Checkmark)
3 sets
8-12 Banded pull-ups
0:30 sandbag bear hug hold (150/100)
Optional Post Class Recovery (Checkmark)
1:00 on each side
Superior Trap Smash
Place ball between your neck and top of your shoulder
Lift butt off the ground
Massage in small, slow and controlled circles
Specific Lower Back Roll
Place roller on your lumbar region
Keep feet flat on the ground with torso turned to one side
Maintain a rhythmic rate of 50 movements per minute
Quad Roll
Glute Roll
Hamstring Roll
