9-3-19 Hop Scotch


9-3-19 Hop Scotch


Barbells, Bros & Brews – Sept 20!
Reserve in Wodify “CrossFit X”

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

2 Rounds, 30 Seconds Each:

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Active Spiderman, 60 sec

Box Jump + Step Down

Warrior Squats

PVC Pass Throughs, 60 sec

Pigeon Pose on Box, 60 sec/leg

Warm-up (No Measure)

Barbell Warm-up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip RDLs

5 Overhead Squats

Warm-up (No Measure)

Snatch Prep:

3 Reps of Each Burgener Warmup Movement with PVC Pipe

3 Reps of Each Burgener Warmup Movement with Barbell

3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)
Burgener Warmup:

High Hang Dip and Drive

High Hang High Pull

Hang Muscle Snatch

Snatch Drops (2″, 4″, 6″)

Snatch Balance



3 Pos Snatch (Find a heavy complex)

High Hang Snatch + Snatch Above Knee + Snatch
12 min cap


Metcon (No Measure)

Workout Rehearsal:

1 Round:

4 Power Snatches

4 Box Jump Overs

Metcon (Time)

5 Rounds for Time:

10 Power Snatches 75/55#

10 Box Jump Overs 24/20″
RX+: 95/65#