Burgener Warm Up
10 Box Jumps
10 Push Press
10 GHD Hip Extension
10 – 15 Minutes of Mobility
Offshore CrossFit
by Jason
by Jason
by Jason
*This should take about 10 Minutes
2 Sets
3 Power Cleans
5 Shoulder Press
5 Scap Press Overhead
3 Power Snatch
5 x 3 min / 1 min easy
Row five 3 minute pieces. Row for one minute at light pressure between each piece.
10 – 15 Minutes of Mobility
by Jason
*This should take about 10 Minutes
2 Sets
10 Handstand Scap Push Ups (Face the wall)
3 Power Cleans
5 Dual Dumbbell Push Press (Building in weight)
20 Dual Dumbbell Push Press (50/35)
50ft Dual Dumbbell Overhead Walk (50/35)
400m Run
10 – 15 Minutes of Mobility
by Jason
*This should take about 10 Minutes
2 Sets
10 Scap Pull Ups
5 Jumping Knee Tucks
3 Power Snatch
10 – 15 Minutes of Mobility
by Jason
*This should take about 10 Minutes
2-3 Sets
10 Alternating 1 Arm Russian Swing
8 Broad Jumps or Box Jumps
3 Cleans (Barbell)
3 Split Jerks (Barbell)
10 – 15 Minutes of Mobility
2052 Corte Del Nogal, Carlsbad, CA 92011
2052 Corte Del Nogal, Carlsbad, CA 92011