Main – CrossFit
Quidditch! (No Measure)
-Just like in Harry Potter, our athletes will have brooms between their legs (PVC) and will be going for points. Goals are Empty trash cans or buckets at each end of the room.
The rules are:
– If you are in possession of the ball, you cannot move. The only way to move the ball is to pass it to your team.
-If you are defending (team does not have the ball) you must remain PVC length from the athlete with the ball.
– PVC MUST REMAIN B/W LEGS DURING ALL TIME OF PLAY.
– IF the ball touches the ground at any point, Everyone must do a penalty.
– For each score, the opposing team must do a penalty.
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
Squat Snatch (3-3-3)
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
3,6,9,12,etc…
Power Snatch 95/65
Box Jump Over 24/20
-Rest 3 Minutes