The MVMT LAB – Functional Fitness Classes
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets:
10 PVC Pipe pass-throughs
10 PVC Around the Worlds (left and right)
-into-
3 sets:
:30 Jump Rope
5 Snatch Grip Deadlifts (empty bar)
4 Hang Muscle Snatches (empty bar)
3 Power Snatches (empty bar)
5 Roll and Reach
2. Workout Prep
2 sets:
10 Double Unders
2 Power Snatch (build-in weight)
Workout
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Freedom (RX’d)
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 34/25)
Independence
10:00 Amrap
30 Double Unders
15 Power Snatch (55/45)
(KG Conv: 25/20)
Liberty
10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch (light)
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)