CrossFit Pineville – CrossFit
Warm-up
Dynamic Warm-up
10 Easy Pulls on the Rower
5 Alt Spider Stretch
10 Box Step Ups
10 Mod Pulls on the Rower
5 Jumping Air Squats
10 Box Step-ups
10 Fast Pulls on the Rower
5 Down Ups
10 Dbl DB Box Step-ups
Power Snatch Warm-up
4 Snatch Grip DL + Shrug
4 Muscle Snatch
4 Hang Power Snatch
4 Power Snatch
4 Power Snatch Singles at workout weight
2 mini rounds
:20 Snatch
:20 Row
:20 Dbl DB Step-ups
Rest 1:00
*No rest b/t movements
Metcon
2024 CrossFit Games Quarterfinal Event 1 (12 Rounds for reps)
4 Rounds for Max Reps of:
1 min of Snatches (135/85)
1 min of Rowing for Calories
1 min of Dbl DB Box Step-ups (50/35)(20″)
Rest 1:00
You must start standing tall with your back to the barbell at the start of each round
Clock does not stop b/t movements or rest period.
No gymnastics grips allowed.
Barbell must be 5′ away from rower and box.
Cooldown
1 set:
1:00 Double Wrist Stretch
1:00 Seated Hamstring Stretch
