CrossFit – Fri, Feb 10

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

Clean Barbell Prep is for Bear Complex in Metcon

Warm-up

2 Sets
1:00 Bike
20 Alt. Leg V-Up

1 Set (at workout pace):
5 Cal Bike
5 GHD Sit Up
1 Bear Complex (at workout weight)

Metcon
Bear[ly] contain myself (Time)

50/40 Calorie Bike Erg
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
50/40 Calorie Bike Erg

*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press

**Sub 50/40 Calorie Row or 38/30 Calorie Assault Bike for Rx’d if needed

Strength Warm up
Push Jerk Barbell Prep
3 Sets
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip
Split Jerk (10-8-6-4-2-)

10 Split Jerk @6/10 RPE
8 Split Jerk @7/10 RPE
6 Split Jerk @8/10 RPE
4 Split Jerk @9/10 RPE
2 Split Jerk @10/10 RPE

*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.

Gymnastics
Chest-To-Bar Pull-ups (2:00 Max Chest to Bar)

Post Workout Mobility

2 minute alternating wrist stretch
1:00 Seal Pose
1:00 Child’s Pose

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