Community Cup Event 1

Monday, June 9, 2025

Westbound CrossFit - Coach Bryn

0900 (8 of us)

Warm Up

General Prep – 2 Rounds:

10 Jumping Jacks

10 Air Squats

10 Scapular Push-Ups

10 Box Step-Ups (alternating legs)

Movement Development – Dumbbell Snatch Focus:

 Using a light dumbbell:

3 Dumbbell Deadlifts each side

3 Dumbbell High Pulls each side

3 Dumbbell Muscle Snatches each side

3 Dumbbell Power Snatches each side

Gymnastics Primer (based on athlete level):

3 Wall Walks or

5 Hand-Release Push-Ups or

5 Knee Push-Ups

Community Cup Event 1

Novice/Rookie

20:00 AMRAP:

12 Box Step-Overs (20")

9 Dumbbell Snatches (35/20 lb)

3 Hand-Release Push-Ups

I paced this well.  My first round was about 1:40, and then I slowed to average about 2:07 for a total of 9 Rounds + 2 Reps.

Cool Down

(50:00–60:00)

2 Rounds:

10 Cat-Cow Stretches

30-sec Child’s Pose

30-sec Couch Stretch (each leg)