CrossFit – Fri, Apr 26
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Row<br>-into-<br>3 sets:<br>5 Inch Worms<br>4 Muscle Cleans and Shoulder Press (empty bar)<br>3 Hang Power Clean and Push Press (empty bar)<br>2 Clean and Jerks (empty bar)<br><br><strong>2. Strength</strong><br>“Gwen” <br>15-12-9 Clean and Jerk (For Load)<br>*Every 4:00, complete 1 set. Each set must be unbroken, touch and go.<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>2 Burpee Box Jump Overs (build-in height)</p>
Strength
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Every 4:00, complete 1 set</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.</span></p>
Workout
Acai (Time)
<p>Freedom (RX’d)<br>100 Burpee Box Jump Overs (24/20)<br>- Repeat from April 19th, 2023</p><p> </p><p>Independence<br>For Time:<br>100 Burpee Box Jump Overs (20/16) </p><p> </p><p>Liberty<br>For Time:<br>75 Up Down + Box Step Up (20/16)</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</li></ul>
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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