HeadQuarters – CrossFit

static warm up (No Measure)

PVC pass thrus x 10

PVC around the worlds x5 each direction

PVC shoulder opener (press pvc into ground)

10 leg swings forward (each leg)

10 leg swings side to side (each leg)

20 air squats

20 split squats (x10 each leg)

lizard pose

hamstring stretch

calf stretch

seal pose

twisted cross

thread the needle

Snatch warm up (No Measure)

3 tall muscle snatch

3 behind the neck press

3 power position muscle snatch

3 behind the neck press

1 overhead squat (or snatch balance)

-put down and shake it out-

3 power position power snatch

3 above the knee power snatch

3 behind the neck press

1 snatch balance or overhead squats

-put down and shake out-

3 tall full snatch

3 above the knee full snatch

3 below the knee full snatch


10 min to warm up then

EMOM 10:00

1 Squat Snatch @ 80% of your 1RM

aiming for consistency on these. Try to have no misses. If during the warm up it feels like that won’t be possible, roll the weight back some (5-10%)


Metcon (Time)

8 Rounds:

12 Walking Lunge Steps (unweighted)

9 Toes to Bar RX- K2E

6 D-Ball Cleans 100/70lbs

RX-135/95lb Power Cleans instead of D-Ball