CrossFit – Tue, Mar 7


2 Sets
1:00 Row (moderate)
15 Banded Good Morning
10 Inchworm w/Push Up
Warm Up to Deadlift weight.

1 set (at workout pace):
2 Deadlifts (at workout weight)
4 Push Up

Pushing Daisies (Time)

4 sets
10 Deadlifts (185/125)
20 Push Ups
-rest 1 minute b/t sets-
*Reps ideally unbroken

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

Tall Hang Squat Clean (Weight)
From ground deadlift bar on balls of feet, Shrug and dive under barbell in squat position.

5 Tall Cleans @ 6/10 RPE
5 Tall Cleans @ 6/10 RPE
5 Tall Cleans @ 6/10 RPE

Post Workout Mobility

2-3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute Scorpion Stretch
2 minute Downward dog to Upward Dog Transition

Row and Biceps

3 Sets
10 Crush Grip Dumbbell Upright Rows
10 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-