Final Countdown

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

IsYsTsUs x 5 reps per letter – light

Dip Muscle Snatch + OHS x 3+3 barweight

Prone CTB Pull up drill with PVC x 5 reps OR Low Ring Muscle Up x 3

A: Metcon (4 Rounds for reps)

Technique & Skill Every 90 secs – 4 total sets of each exercise:

1: Squat Snatch x 2 reps @ 50-60% *

2: Ring Muscle Up or Chest to Bar Pull up practice or attempts (athlete choice) x 40 secs
*if working on getting under the bar and you power snatch then add an OHS to the movement

*Track reps of muscle ups/c2b for each round and note weight of snatches in comments

B: Metcon (Time)

Low Intensity Pace – Recovery Conditioning

2 Rounds:

750m Row (Round 1) 30/25 Cal Bike (Round 2)

100m 1 arm Overhead Carry (50m per arm)

20 Plank DB Pull Through (10 per arm)

*can switch start to bike on round one then row on round 2 to share equipment or sub bike for 800m run


2 sets

Kneeling Lat Stretch on bench x 20 secs

Reverse Cossack x 3-5 per side

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