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
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