CrossFit – Wed, Mar 6
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</strong><br>Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%)<br>* Can drop and reset between reps.<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike<br>4 Wall Balls </p><p>5/4 calorie row<br>2 Thrusters (build-in weight)</p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p>Every 1:00 for 8 minutes:<br>2 Power Clean and Jerks at 60-75%<br>* Can drop and reset between reps.</p>
Workout
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark)
<p>Freedom (RX’d)<br>Every minute on the minute for 6 minutes:<br>Odd: 15 Wall balls (20/14) <br>Even: 15/12 Calorie row <br>–rest 2:00 –<br>Every minute on the minute for 6 minutes:<br>Odd: 10 Thrusters (95/65)<br>Even: 12/10 Calorie Air Bike<br>(KG conv: WB 9/6, Thrusters 43/29)</p><p> </p><p>Independence<br>Every 1:00 (6:00)<br>Odd Minutes: 12 Wall balls (20/14) <br>Even Minutes: 12/10 Calorie row<br>-rest 2:00-<br>Every 1:00 (6:00)<br>Odd Minutes: 10 Thrusters (75/55)<br>Even Minutes: 10/8 Calorie Air Bike<br>(KG conv: WB 9/6, Thrusters 34/25)</p><p> </p><p>Liberty<br>Every 1:00 (6:00)<br>Odd Minutes: 10 Wall Ball Thrusters (light) <br>Even Minutes: 10/8 Calorie row <br>-rest 2:00-<br>Every 1:00 (6:00)<br>Odd Minutes: 10 Dumbbell Thrusters (light)<br>Even Minutes: 8/7 Calorie Air Bike</p><ul><li>Target time each set:<br>Wall Ball: 20-25 seconds<br>Thrusters: 20-25 seconds<br>Calorie Bike: 30-35 Seconds</li><li>Time cap each set: 40-seconds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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