CrossFit – Wed, Nov 8

Sure

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

  • 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
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

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