CrossFit – Wed, Jan 17

Warm Up

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 *
2 Position Power Clean (Floor, Mid Thigh) + Push Jerk (Weight)

*Do a set every 2 minutes.

2 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
2 Position Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75+% 1 RM Clean and Jerk

*2 Position Power Clean is from Floor and Mid Thigh

Metcon Prep

1. Movement Prep/Activation and Increasing Heart Rate

5 minutes moving through
:45 Row (moderate)
:45 Bike
10 Hanging Scap Retraction, 5 Ring Kip to Swing
1 Rope Climb
5 Box Jump w/Step Down
-Then-
Warm Up to Hang Kettlebell Clean and Jerk weight.

2. Workout Prep

1 Set: (at workout pace)
5/4 Calorie Row
2 Hang Kettlebell Clean and Jerk (at workout weight)
1 Rope Climb
3/2 Calorie Echo Bike
2 Box Jump Overs (at workout height)
1 Ring Muscle Up
2 Burpee over Rower
1 Bar Muscle Up

Mcintosh (Time)

For time:
40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (53/35)
5 Rope Climbs

-Rest 2 minutes-

30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups

-Rest 2 minutes-

20/16 Calorie Row
20 Lateral Burpee over Rower
15 Bar Muscle Ups

Time Cap 25 Mins

Cool Down

1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)

Menu