Mountaineer CrossFit – Teens

There will be NO CLASS Monday September 5th due to the Labor Day holiday. Have fun and do something active!!!

Warm-up (No Measure)

Plank-Tap Race: 12-20 kettlebells are set up in a straight line in the middle of the floor about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. Different variations can include athletes being divided into two teams for an overall race, as well as athletes racing in pairs, with winners facing off in elimination rounds while the rest of the class holds a static plank position until the ultimate champion is crowned

Kettlebell Swings (Practice)

Metcon (Time)

Complete 3 rounds for time of:

Run 300m (to the mailboxes)

15 KB Swings

12 Pushups

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
***This is practice for Wednesday when we learn how to 3-position clean with the barbell***