Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms
30 Seconds Alternating Groiners
30 Seconds Alternating Lunge With A Twist
Movement Prep:
10 Alternating Dumbbell Snatches
5 Single Dumbbell Thrusters Per Side
10 Hanging Or Lying Leg Raises
5 Burpees
30 Seconds Of Rowing
WOD
EMOM ~ 30 Minutes
COMPETITIVE
Minute 1: 14 Single Dumbbell Snatches (50/35)
Minute 2: 12/10 Cal Row
Minute 3: 14 Single Db Thrusters (50/35)
Minute 4: 10 Burpee
Minute 5: 7 Toes To Bar
Minute 6: Rest
PERFORMANCE
Minute 1: 14 Single Dumbbell Snatches (35/25)
Minute 2: 10/8 Cal Row
Minute 3: 14 Single Db Thrusters (35/25)
Minute 4: 7 Burpee
Minute 5: 10 Leg Raises
Minute 6: Rest
LIFESTYLE
Minute 1: 14 Single Dumbbell Snatches
Minute 2: 30 Seconds Row
Minute 3: 14 Single Db Thrusters
Minute 4: 5 Burpee Or No Push Up Burpee
Minute 5: 10 Hanging Or Lying Knee Raises
Minute 6: Rest
Form: Prioritize Form Over Intensity. Maintain A Rigid Core During The Db Snatches And Db Thrusters In Order To Maintain Good Power Output. Increase Or Decrease The Reps Of Each Movement If They Feel To Easy Or To Hard.
Stimulus: This Is A Crossfit Champion Mat Fraser Inspired EMOM Mixing Weight Lifting, Cardio, And Gymnastics Together. You’ll Have Short Rests With High Power Output Movements So It’s Important To Keep Your Form Solid.