CrossFit – Wed, Oct 26

Warmup
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Power Clean to Parallel + Clean + Dip + Jerk (4-4-4-4-4 Every 2:00)
From the ground perform prescribed about of Power Cleans to Parallel Power Clean to Parallel – catching that power clean just above parallel – riding that line and not letting your hips drop below your knees, completed rep when standing all the way back up + Bring Barbell to ground perform prescribed amount of full cleans + From finished clean position lead into prescribed amount of Jerk Dips: focus on GOOD jerk technique. Perform 1 dip + Jerk replicate that exact perfect dip when you go to perform your jerk

1 Power clean to parallel + 1 Clean + 1 Dip + 1 Jerk @ 6.5/10 RPE
1 Power clean to parallel + 1 Clean + 1 Dip + 1 Jerk @ 7.5/10 RPE
1 Power clean to parallel + 1 Clean + 1 Dip + 1 Jerk @ 8/10 RPE
1 Power clean to parallel + 1 Clean + 1 Dip + 1 Jerk @ 8.5/10 RPE
1 Power clean to parallel + 1 Clean + 1 Dip + 1 Jerk @ 9/10 RPE
 

Pre-MetCon Warm-up
Warmup

2 Sets
300m Row (moderate)
15 Banded Good Morning
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
-Then-
Build to Deadlift weight.

1 set (at workout pace):
2 Deadlifts (at workout weight)
1 Wall Walk

Metcon
Deadly Combo (2 Rounds for reps)

2 sets:
2-4-6-8-10 Deadlifts (225/155)
1-2-3-4-5 Wall Walks
-rest 2:00 b/t sets-

*8:00 Time Cap Each Set
4:00-5:00 Optimal

Finisher
abs (Time)

3 Rounds
:30 Hollow hold
:30 Side Plank (each side)
30 Flutter Kicks (L+R=1)

Menu