Mountaineer CrossFit – Teens
Warm Up (No Measure)
Agility drills at a moderate pace: High Knees Run, Butt Kickers, Lunge Walk Forward, Lunge Walk Backward, Side Shuffle L/R, Spider-man Stretch w/Rotation, Carioca L/R, Broad Jump
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
Hang Power Snatch (PVC Technique Work)
Metcon (8 Rounds for reps)
EMOM for 8 minutes of:
4 Hang Power Snatches (PVC)
1 Shuttle Run (Down and Back)