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Posted on Jul 23, 19

Crossfit Adoration – CrossFit


Metcon (AMRAP – Rounds and Reps)


15 Min Cap:

Buy in:

75/55 Cal Rower


15 lateral burpee over rower

12 Double DB Power Snatch

Scale the BMU to jumping or Burpee C2B, just do 9, no multiplier to keep the stimulus

Warm-up for those interested:

General Prep

2-3 Rounds

2min Ski @ smooth pace

2min Row @ smooth pace building to game pace for workout

Joint / Movement Prep

A. Shoulders/Wrist

– 4-way gym wrist stretch

-yoga push-ups

-Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep

-Quadruped Thoracic Rotations – 10 reps ea side


-Banded OH Lat Stretch w/ EXT rotation bias – 30-60 sec


B. Hinge Prep – 1-2 cycles

-Tall Kneeling Banded Hip Hinge – 10 reps

– Glute Bridges – 10 reps

– Cook Squat – 4-6 reps

-Sled Push (high handles) – 30-50′

C. Specific Prep

A. DBL DB Snatch Tech Work – prep for different variations and find what is most efficient for you before starting workout

B. Bar Muscle Up Prep


2-3 sets @ comp pace

90-120 Sec Row Building from easy pace to slightly over game pace

4-6 Burpees

4-6 DBL DB Snatch

2-4 Bar Muscle Ups based on feel

easy row recovery for 60-120 seconds

rest 5-10min… and go!


Metcon (No Measure)

For quality:

50 Banded Face Pulls

50 V-Ups

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.