CrossFit – Tue, Apr 30
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>5 sets:<br>3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk *Building Sets (Don’t exceed 70% of 1RM Squat Clean)<br><br><strong>3. Workout Prep</strong><br>1 set:<br>5 Calorie Air Bike<br>5 Calorie Ski (or Row)</p>
Strength/Accessory
Clean Grip Deadlift + Hang Squat Clean + Push Jerk (Weight)
<p>5 sets:<br>3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk<br>*Building sets (Don’t exceed 70% of 1RM Squat Clean)</p>
Workout
The Wrath of Khan (Time)
<p>Freedom (RX’d)<br>For Time: (Partition as desired)<br>100/80 Calorie Air Bike<br>100/80 Calorie Ski (OR Row)</p><p> </p><p>Independence<br>For Time: (Partition as desired)<br>80/65 Calorie Air Bike<br>80/65 Calorie Ski (OR Row)</p><p> </p><p>Liberty<br>For Time: (Partition as desired)<br>60/48 Calorie Air Bike<br>60/48 Calorie Row</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1:00 Barbell Quad Smash (each side)<br>1:00 Couch Stretch (each side)<br>1:00 Trap Smash (each side)</p>
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