Rest Day

Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.

Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

Today work:

3 rounds: 15 reps of each:
Squat – Front Squat – Overhead Squat
Push-up
Strict Pull-up
Hip Extension
Bridge – prone hold 90 seconds
Sit-up – Abmat
GHD – superman hold 90 seconds

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Foam Roller
Trigger Point

Hold squat for 10 minutes

Technique:

High hang snatch

Note: that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.

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