CrossFit – Tue, Feb 28


2 Sets
1:00 Bike Erg (build from easy to moderate)
10 Box Jump w/Step Down (increase height each set)
20 Alt. Leg V-Up
10 Hanging Scap Retractions, 5 Kip to Swing
5 Box Dip

1 set (at workout pace):
5 Calorie Bike Erg
5 Box Jump Overs (at workout height)
5 Toes to bar
3 Bar Muscle Ups

Adrian (5 Rounds for reps)

5 Sets
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Rest

*Max Toes to Bar in minute: 20 aka stop at20.

*Max Bar Muscle Up in 1:00: 10 aka stop at 10

*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

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

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 grip deadlift + Hang Clean + Front Squat + Jerk (5x(1+1+1+1))
From ground perform prescribed amount of deadlifts, from top of deadlift perform prescribed amount of hang cleans (above knee and squat), stand up clean into front squat then split jerk.

Post Workout Mobility

1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 minute roll out trunk/abs with foam roller, sandbag, or medball

Arms (3 Rounds for reps)

3 sets:
12 Tricep Dips
12 Crush Grip Bicep Curls
– rest 1:00 between sets-