Crossfit X-Factor

The Finish of the Second Pull

Snatch

Burgener Warm-Up

Halting Snatch Pull – 5 x 1

Muscle Snatch – 4 x 3

WOD

7 Rounds

35 Double Unders

1 Snatch

*one snatch attempt per round

Wellness

5 Rounds

5 Power Snatches

35 Single Unders

WOD

50-40-30-20-10 Med Ball Cleans – 20/14

5-4-3-2-1 Rope Climbs

Wellness

30-20-10 Med Ball Cleans

15 – 10 – 5 Ring Rows

Gymnastics

Skin the Cats with Holds

Movement Prep

Pass Throughs – 10

Handstand Walk – 15 yards

Single Leg Bridges

Push Press

Dip Squats – 3 x 3 reps

Push Press – 4x 3 reps

WOD

As Many Reps As Possible in 15min

5 Shoulder to Overhead – 155/105

10 Toes to Bar

15 Lateral Bar Hops

Movement Prep

Banded KB Swings -10

Sots Presses (Behind the Neck) – 10

Broad Jumps – 5

WOD (30m)

“Lumberjack 20”

20 Deadlifts @ 275/185, 400m Run

20 KB Swings @ 2/1.5, 400m Run

20 Overhead Squats @ 115/80, 400m Run

20 Burpees, 400m Run

20 Chest to Bar, 400m Run

20 Box Jumps, 400m Run

DB Squat Cleans – 45/35, 400m Run

Performance

Scale load

Wellness

20 KB Deadlifts/ 200m Run

20 KB Swings/200m Run

20 Squats/200m Run

20 Pushups/200m Run

20 Jumping Pullups/ 200m Run

20 Step Ups/ 200m Run

Flexibility (Post)

Banded Hamstring Stretch – 2m ea

Pigeon Pose – 2m ea

Movement Prep

Squat Therapy – 5 reps @ 5/2/x tempo

Bridges – 5 w 2 sec hold

Rolling V-Ups to superman – 5ea

Front Squat

5 x 10 reps

Wellness

5m Squat Test

3 x 5 reps

WOD (15m)

21 – 15 – 9

Handstand Pushups

Chest to Bar Pullups

Performance

21-15-9

Modified Handstand Pushups

Pullups

Wellness

21-15-9

Pushups

Jumping Pullups