Mountaineer CrossFit – Teens

Warm-up (No Measure)

“Junkyard Dog Warm Up”

The junk yard dog warm up consist of 2 parts, each done with a partner.

Part 1: Partner A sits on the deck with his arms to the side (parallel to the deck) and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. Perform this 10 times, then switch.

Part 2: Partner A gets on his hands and knees, and partner B jumps over partner A. At this time partner A pikes up and partner B low crawls under partner A…this consist of 1 rep. Perform this 10 times, then switch

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

2 Position Snatch (Technique Practice)

Position 1 and Position 2 are the same from when we did the 2 position clean a few weeks ago