CrossFit Papio – CrossFit

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Warm-up

Warm-up (No Measure)

*Grab a partner*

Partner A: 1 minute row

Partner B: 1 minute Prone Swimmers

Partner A: 1 minute Row

Partner B: 1 minute Push up to Down Dog

Partner A: 1 minute Row

Partner B: 1 minute Wall Walks

Handstand Walk Warm Up:

-5x high lunge to T-Scale each leg

-5x 10s Partner HS Balance each partner (show how to spot each other and explain balancing with hands open)

-5x 10 hand lifts or shoulder taps with partner spotting.

-2x 25ft Handstand walk or wheel barrel walk

Snatch warm up (grab 1 barbell for u and partner)

-7x snatch deadlifts

-7x snatch Grip OH Shoulder Shrugs

-7x hang power snatch + ohs

– 7x power snatch

– 7x squat snatch

– 7 min to work up in weight for Metcon (don’t exceed 75% 1RM)

Metcon

Metcon (Time)

RX

4 Rounds with a Partner:

10 Snatches 205/135lb

100ft Handstand Walk (share work between two of you)

70/55 Calorie Row (share work between two of you)

INTERMEDIATE:

4 Rounds with a Partner:

10 Snatches 155/105

50ft Handstand walk (25ft each partner)

75/55 Calorie Row (share work between two of you)

SCALED:

4 Rounds with a Partner:

10 Snatches 105/70lb

50ft Wheel Barrel Walk (25ft each partner)

55/40 Calorie Row (share work between two of you)

*25 minute time cap
*partners don’t HAVE to do the same weight on snatch, but try to partner up with similar ability level if possible

Metcon (Time)

RX

4 Rounds with a Partner:

10 Snatches 205/135lb

100ft Handstand Walk (share work between two of you)

70/55 Calorie Row (share work between two of you)

INTERMEDIATE:

4 Rounds with a Partner:

10 Snatches 155/105

50ft Handstand walk (25ft each partner)

75/55 Calorie Row (share work between two of you)

SCALED:

4 Rounds with a Partner:

10 Snatches 105/70lb

50ft Wheel Barrel Walk (25ft each partner)

55/40 Calorie Row (share work between two of you)

*25 minute time cap
*partners don’t HAVE to do the same weight on snatch, but try to partner up with similar ability level if possible

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