CrossFit – Tue, Jan 9
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation </strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps at each movement <br>-into-<br>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br>* 5 minutes, 2-3 Ttimes through <br>* Focus on footwork and finishing the pull <br><br><strong>2. Strength Prep</strong><br>Every 1:00 (10:00)<br>5 Clean and Jerks (touch and go)<br>*Use a light and comfortable weight<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>3 Clean and Jerks (touch and go, build up in weight)<br>100m Row (build in pace)</p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p><strong>Power Clean + Push Jerk 10×5</strong></p><p>With an ongoing clock:<br><br>Minute 0-10:<br>Every minute on the minute for 10 minutes:<br>5 Power Clean and Push Jerks<br>Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.<br><br>Rest exactly 2 minutes. The metcon begins at the 12 min mark.…</p>
Workout
Wynwood Walls (Checkmark)
<p>Rest until minute 12:00 (after strength)<br>From minute 12-22:<br><br>Freedom (RX’d)<br>Every minute on the minute for 10 minutes<br>200/175m Row (Or Ski)</p><p> </p><p>Independence<br>Every minute (10:00)<br>175/150m Row (Or Ski)</p><p> </p><p>Liberty<br>Every minute (10:00)<br>150/125m Row (Or Ski)</p><ul><li>Target time each set: 40-45 seconds</li><li>Time cap each set: 52 seconds</li></ul>
Gymnastics/Core
Gymnastics: Core Conditioning (Day 1) (Time)
<p>Day 1:<br>Advanced: <br>Accumulate 80 V Ups <br>Every time you break, perform 5 Burpees <br><br>Intermediate: <br>Accumulate 50 V Ups <br>Every time you break, perform 5 Burpees <br><br>Novice: <br>Accumulate 50 Abmat Situps <br>Every time you break, perform 3 Burpees</p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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