CrossFit – Wed, Oct 25
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Strength Warm up

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Barbell Prep

Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

  • 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Hang Pause in the Hole Clean (Weight)

Hang Pause in the Hole Clean 3-2-1-3-2-1

<9 Min>

*Do a set every 1 minute and 30 seconds.

3 Hang Pause In the Hole Clean @ 6/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
3 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE

*Hang is from below the knee.

Scoring: Load

Pre-MetCon Warm-up

Movement Prep/Activation & Increasing Heart Rate

10 Leg Swings Forward (each side)
10 Leg Swings Lateral (each side)
15ft high knees
15ft butt kicks
15 foot side shuffle (each way)
15ft Toes out walk
15ft Toes in walk
15ft Heels walk
15ft Toes walk
1:00 Jog
:30 Run (build from moderate to fast)
5 Inchworms
5 Kettlebell Swing (moderate to heavy)

Workout Prep

1 Set: (at workout pace)
100m Run
3 Calorie Row
3 Devil Press (at workout weight)
3 Calorie Row
100m Run

Vincent van Gogh (Time)

Vincent van Gogh

<24 Min>

Land, Water, Air Development

800m Run @ highest, sustainable effort

-rest 3 minutes-

24 Calorie Row
24 Devil Press (2×50/35)
24 Calorie Row

-rest 3 minutes-

800m Run @ highest, sustainable effort

Scoring: Time

Cool Down

2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)

*you choose which stretch you get the most stretch out of)

Alternating Calf Stretch
Ankle Dorsiflexion Stretch

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