CrossFit – Wed, May 14
Metcon Warm Up
The Wedding Planner (Time)
27-21-15-9
Dumbbell Thrusters (2×40/25)
4-3-2-1
Rope Climbs
Sub Rope Climbs:
12-9-6-3
Strict Pull Up
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time: sub 9 minutes
• Time Cap: 13 minutes
Barbell Prep
2 Sets
Burgener Warm Up Clean – 3-5 reps of each position
2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Clean and Jerk (Weight)
3 Minutes (New set every minute)
1 Clean and Jerk @65% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @70% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @75% 1RM Clean and Jerk
Cool Down
1 Minute Posterior Hip Stretch
1 Minute Forearm Smash
1 Minute Bench Stretch for Lats
1 Minute Pec Stretch
Mayhem Hip Halo Activation
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Bike (moderate)
10 Single Arm Kettlebell Thruster (each arm, light)
10 Hanging Scap Retraction
3 Sit to Stand Rope Climb
-Then-
Warm up to workout weight w/1 Half Rope Climb after each weight increase.
Workout Prep
1 set (at workout pace):
:30 Bike (FAST)
4 Dumbbell Thruster (at workout weight)
1 Rope Climb