CrossFit – Fri, Mar 22
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>3 sets<br>5 Inch Worms<br>5 Clean Grip Deadlifts<br>4 High Hang Muscle Cleans<br>3 Hang Power Cleans<br>2 Power Cleans<br>(Empty bar)<br><br><strong>2. Workout Prep</strong><br>3 sets<br>3 Power Cleans (build-in weight)<br>1 Wall Walk (build-in distance traveled up the wall)</p>
Gymnastic Skill Review (Checkmark)
<p>Take 10-15 min to practice Wall Walks and work on efficiency. <br><br>Advanced athletes: take this time to work on handstand walks.</p>
Workout
“I’m cuckoo for Cocoa Puffs” (Time)
<p>Freedom (RX’d)<br>For time:<br>1-2-3-4-5-6-7-8<br>Power Cleans (185/125)<br>Wall Walks<br>(KG conv: 83/56 PC)</p><p> </p><p>Independence<br>For time:<br>1-2-3-4-5-6-7-8<br>Power Cleans (155/105)<br>Wall Walks<br>(KG conv: 70/48 PC)</p><p> </p><p>Liberty<br>For time:<br>1-2-3-4-5-6-7-8<br>Dumbbell Power Cleans (light/moderate)<br>Inch Worms</p><ul><li>Target time: Sub 9 minutes</li><li>Time cap: 15 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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