Warmups

Warmup 1

(10min easy/med amrap)

  • 200m run
  • 30 hip ext
  • 40 lateral squats (get lower over time)
  • 10­-15 muscle up transitions on lowered rings (weightless/supported/zero pressure or stress)

Warmup 2

(10min easy/med amrap)

  • 250m row
  • 1min Plank Hold (aggregate) 30sec flexor stretch per leg
  • 10 shoulder press (pvc)
  • 10 pushpress (pvc)
  • 10 pushjerk (pvc)
  • 10 snatch balance­pressing (pvc)

Warmup 3

OSA Snatch Warmup

Notes:

  • Not for time, shake it out at any point
  • Go lighter barbell if needed

Complete 5­-10 each with pvc and then 1 each w/ barbell (unless specified no barbell)

  • Shin to Hang – snatch deadlift
  • Hang to Shrug/HighPull – Full extension
  • Shrug/HighPull to crop – Start full ext, land in pwr landing – not done with barbell
  • Hang Muscle Snatch
  • Hang Power Snatch
  • Power Snatch
  • Snatch Balance – Heaving
  • Snatch Balance – Drop only, no heave
  • Snatch Balance – Pressing
  • SOTS Press – optional barbell
  • OHS
  • Hang Squat Snatch
  • Snatch – Full, shin to squat

Warmup 4

OSA Clean & Jerk Warmup

Notes:

  • Not for time, shake it out at any point
  • Go lighter barbell if needed

Complete 5­-10 each with pvc and then 1 each w/ barbell (unless specified no barbell)

  • Shin to Hang – Clean deadlift
  • Hang to Shrug – Full extension
  • Shrug to Drop­ – Start full ext, land in power clean – not done with barbell
  • Hang Muscle Clean
  • Hang Pwr Clean
  • Pwr Clean
  • Front Squat
  • Hang Squat Clean
  • Clean – Full, shin to squat
  • Shoulder Press
  • Push Press
  • Push Jerk
  • Split Jerk

http://www.crossfitsandiego.com/warmups/http://www.crossfitsandiego.com/warmups/http://www.crossfitsandiego.com/warmups/http://www.crossfitsandiego.com/warmups/http://www.crossfitsandiego.com/warmups/http://www.crossfitsandiego.com/warmups/http://www.crossfitsandiego.com/warmups/http://www.crossfitsandiego.com/warmups/