Mountain Strength CrossFit – CrossFit Youth/Teens

Warm-up

1): 400m Warm up (No Measure)

400m Jog

25 Jumping Jacks

20 MTN Climbers

15 Squats

10 Push Ups

5 Pull ups

200m Jog

2): 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 for Clean, not Snatch.

Strength

1): Squat Clean (Squat Clean Ladder)

Class split into three groups.

Three bars at each group. 35/53/73. Athletes go 1 at a time in each group. Must perform 3 at a # before moving on.

Metcon

1): Metcon (Time)

For Time

400M Run

3x

15 Air Squats

10 Push Ups

10 Pull Ups/Ring Rows

Then

50 Single Unders