CrossFit – Mon, Oct 7
Warm-up
Warm-up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Burgener Warm Up Clean + Skill Transfer (15:00)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 10 minutes with a PVC or Empty Barbell </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Perform 3-5 reps at each movement </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 5 minutes, 2-3 Ttimes through </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Focus on footwork and finishing the pull </span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2. Strength</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8×1 Power Clean + 1 Front Squat + 1 Push Jerk (Unbroken, build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:30-</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3. Workout Prep</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Dumbbell Thrusters (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Burpee Over Dumbbells</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Toes to Bar</span></p>
Strength/Accessory
Power Clean + Front Squat + Push Jerk (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:30-</span></p>
Workout
The Jungle Book (AMRAP – Rounds and Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">14:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 Dumbbell Thrusters (50s/35s)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 Burpee Over Dumbbell </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 Toes to Bar</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 22.5/15 DBs)</span><br> </p><p>Independence<br>14:00 AMRAP<br>7 Dumbbell Thrusters (35s/25s)<br>7 Burpee Over Dumbbell <br>7 Knees to Elbows<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>14:00 AMRAP<br>7 Dumbbell Thrusters (light)<br>7 Up Down Over Dumbbell <br>7 Hanging Knee Raises</p><ul><li>Target number of Rounds: 8+ Rounds</li><li>Minimum number of Rounds before scaling: 6 Rounds</li></ul>
Cooldown/Mobility
Mobility
<p><span style="color:rgb(103,106,108);font-size:13px;">3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 Bootstrappers</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">45 Seconds Supine Twists</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 90/90 Rotations</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" target="_blank" rel="noopener noreferrer" href=" Twists Lower Back</a><br><a target="_blank" rel="noopener noreferrer" href=" Rotations</a></p>
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