Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

You will be doing this EVERYDAY and yes, I’m going to bore you with the details. You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think. You can do this with a PVC or broom at home.
Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance

Modified Burgener Warm Up – Move with a purpose

Down (knee bend, chest up) and finish (shrug) – Speed through the middle

1 + Elbow High & outside – Bar close

1 + 2 + Muscle Snatch – Turnover

PVC Overhead Squat – Core strength

Snatch lands (starting stance, dropping into a squat, landing in finish stance)

Strength

Power or Squat Clean*: 5-4-3-3-2-2-1-1

*New athletes scale to hang power cleans (same for the WOD)

WOD

Chipper

10 HSPU

20 WB @20/14

30 T2B

40 Power Cleans @ 135/95

50 Burpees

60 KB sumo DL high pull @53/35

(If you started Crossfit within the last month, half the reps or make it a partner WOD.)