CrossFit – Tue, Apr 16
Strength Warm Up
Low Hang Power Clean (Weight)
5 Minute (every minute on the minute)
3 Low Hang Power Clean from below knee – 65-70% 1RM Clean
-directly into-
5 Minute (every minute on the minute)
2 Low Hang Power Clean from below knee – 70-75% 1 RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
Metcon Warm up
Movement Prep/Activation
1-2 Sets
1:00 Cardio (moderate)
6 Step Up Burpee (alternate leg each rep)
10 Single Arm Hang Dumbbell Snatch (alternating, total)
10 Abmat Sit Up
-Then-
Warm Up to Devil Press workout weight.
Workout Prep
1 Set (at workout pace)
2 Devil Press (at workout weight)
4 GHD Sit Ups
Alex & Marty (Time)
For Time
15-12-9-6-3
Devil Press (2×50/35)
30-24-18-12-6
GHD Sit Ups
Target Time: sub 10 minutes
Time Cap: 13 minutes
Cool Down
1-2 minute Lacrosse Ball Trap Smash (each side)
1-2 minute Scorpion Stretch
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. Burgener Warm Up Clean – 3-5 reps of each movement. – all to power position.