CrossFit – Thu, Jan 5


8 minutes moving through:
1:00 Assault Bike (easy/moderate)
5/5 DB pwr clean

5/5 DB shoulder to overhead
10 Hanging Scap Retraction
5 Body Rows
3 dbl DB Hang power clean and Jerk

1 Set (at workout pace):
4/3 Calorie Assault Bike
2 dbl DB Hang Clean and Jerk (50/35)
2 Pull Ups

Partner Workout
Fireworks (AMRAP – Rounds and Reps)

AMRAP 22minutes (divide and conquer)
20/16 Calorie Assault Bike
18Hang Clean and Jerk (2x50s/35s)
20 Pull Ups** (OR 40 Dumbbell Deadlifts (2x50s/35s))

*Sub 15/12 Calorie Echo Bike for Assault Bike if needed for Rx’d
**IF you performed the max chest to bar test workout, then you can sub dumbbell deadlifts to save your hands and shoulders.


3 Sets
10 Back Extensions
30 GHD Russian Twist
10 Heel Elevated Squat
5 Tall Box Jump

Post Workout Mobility

1 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)
2 minute Chest Stretch (each side)
1-2 minute Lacrosse Ball Trap Smash (each side)
CrossOver Symmetry Recovery – Perform 6 second negatives with the same routine shown here
1-2 minute Lacrosse Ball Glute Smash (each side)
2 minute Spiderman Stretch (each side)