CrossFit – Thu, Jan 18
Warm Up
Gala (Checkmark)
30 Minute EMOM (Work with a Parnter to complete) Both Partners working at same time
Minute 1: 15 Kettlebell Swings (70/53)
Minute 2: 50ft Single Arm Suitcase Carry (70/53) (each side)
Minute 3: 1 Round of Strict Cindy
Minute 4: Max unbroken V Ups
Minute 5: 1 Minute Recovery Bike
*Strict Cindy
5 Strict Pull Up
10 Push Up
15 Air Squat
:50 Time Cap Each Minute
Clean and Jerk (EMOM 8 Minutes
4 Power Clean and Jerks (155/105) or 55-60% 1RM Power Clean and Jerk)
4 Power Clean and Jerks (155/105) or 55-60% 1RM Power Clean and Jerk)
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. Movement Prep/Activation and Increasing Heart Rate
8 minutes moving through
1:00 Bike (moderate)
:30 Plank
15 Banded Good Morning
5 Hang Scap Retraction
10 Scap Push Up
10 Banded Air Squats
50ft Dumbbell Farmer Carry (both sides, moderate)
-Then-
Warm Up to Kettlebell Swing and Suitcase Carry weight.
3. Workout Prep
1 Set (at workout pace):
3 Kettlebell Swings (at workout weight)
10ft Single Arm Suitcase Carry (at workout weight) (each side)
3 Strict Pull Up
5 Strict Push Up
7 Air Squat
10 V Ups
:30 Recovery Bike
5. Barbell Prep – (perform after the metcon)
2-3 Sets
5 Dumbbell Lateral Box Step Ups (each side)
5 Single Arm Dumbbell Bench Press (each side)
5 Single Arm Dumbbell Row (each side)
6. Cool Down – (after you are done with everything in this session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)