CrossFit – Mon, Jun 17
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>Power Clean:<br>Heavy 3 Rep<br>Heavy 2 Rep<br>3 Heavy Singles (Build to 85-90% through the 3 singles)<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>3 Pull Ups<br>3 Deadlifts<br>2 Hang Power Cleans<br>1 Shoulder to Overhead <br>*Build in weight</p>
Strength/Accessory
Power Clean (Weight)
<p><strong>Power Clean 3-2-1-1-1</strong></p><p>Heavy 3 Rep<br>Heavy 2 Rep<br>3 Heavy Singles (Build to 85-90% through the 3 singles)</p>
Workout
Fun Dip (Time)
<p>Freedom (RX’d)<br>30 Pull Ups<br>3 Rounds of DT (155/105)<br>20 Pull Ups<br>2 Rounds of DT (155/105)<br>10 Pull Ups<br>1 Round of DT (155/105)<br>One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead<br>(KG conv: 70/47.5 barbell)</p><p> </p><p>Independence<br>20 Pull Ups<br>3 Rounds of DT (135/95)<br>15 Pull Ups<br>2 Rounds of DT (135/95)<br>10 Pull Ups<br>1 Round of DT (135/95)<br>(KG conv: 60/42.5 barbell)</p><p> </p><p>Liberty<br>20 Ring Rows<br>3 Rounds of Dumbbell DT (light)<br>15 Ring Rows<br>2 Rounds of Dumbbell DT (light)<br>10 Ring Rows<br>1 Round of Dumbbell DT (light)</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>1 Min Cat Cow<br>2×10 Seated External Rotation<br>2x 1 Min Pec Stretch (each side)</p>
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