CrossFit – Wed, Nov 8
Sure
Hang Pause in the Hole Clean 3-2-1-1-1 (Weight)
*Do a set every 1 minute and 30 seconds.
3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.
Metcon Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1 Sets
5/4 Calorie Row
5 Spiderman Lunge Stretch (each side)
5 Up Down (burpee without the push up)
2. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Row
2 Burpee Box Get Over (at workout height)
New Kids on the Block (5 Rounds for reps)
5 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Get Overs (48/42)
15/12 Calorie Row
7 Burpee Box Get Overs (48/42)
9/7 Calorie Row
Time Cap: 5 min each set
*Repeat from Nov 9, 2020.
Cool Down
2 minute Alternating Wrist Stretch
1. Mayhem 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
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean