CrossFit Belleville – Spartans Youth

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Warm-up

Warm up circuit

1min at each station 20sec transition

3 rounds

Bike

Wall balls

Row

Over under bench

Step ups

Sprints

Skill

Hang Power Snatch

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

EMOM : Metcon (No Measure)

Min 1 jumping lunges

Min 2 skipping

Min 3 hang power snatch

Finisher

ABsolute Burner

3 sets

30 sec toe touches

30 sec bicycle

30 sec plank