Southern Boom CrossFit – SBMetcon
Warm-Up
Warm-Up (No Measure)
2 ROUNDS (GENERAL WARM-UP)
8 Alt. Lunge + Twist
8 Tuck-Ups
8 Scap Pull-Ups
8 Kip Swings
Into…
2-3 ROUNDS (SPECIFIC WARM-UP)*
7 Barbell RDLs
7 Barbell Deadlifts
7 Barbell High Pulls
7 Barbell Muscle Cleans or Snatches
*Athletes can choose between a Snatch or Clean grip.
Strength – Performance
Overhead Squat (ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Overhead Squat*
)
*Weight should come from the Hang Position. Build slightly past workout weight.
(Score is Weight)
Strength – Fitness
Front Squat (ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Front Squat*
)
*Weight should come from the Hang Position. Build slightly past workout weight.
(Score is Weight)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
2 Hang Power Snatch (115/75)
4 Overhead Squat
8 Toes to Bar
24 Double Unders
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
2 Hang Power Clean (115/75)
4 Front Squat
8 Toes to Something
48 Single Unders
(Score is Rounds + Reps)
KG BB: (52.5/35)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)
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