CrossFit – Thu, May 29
Strength Warm up
Clean and Jerk (Weight)
10 Sets (New set every 30 seconds)
1 Clean and Jerk @82-85% 1RM Clean and Jerk
Metcon Warm Up
3 Sets
100m Jog (increasing pace)
:30 Straight Arm Plank
5 Bench press (increasing weight)
2. Workout Prep
1 Set (at workout pace)
50m Run
4 GHD Sit Up
3 Bench press (at workout weight)
Paris Island (Time)
4 Rounds
400m Run(split)
10 Synchro GHD Sit Ups (OR 16 Abmat Sit Up)
10 Bench Press (155/105)(split)
-rest 2 minutes-
2 Rounds
600m Run(split)
20 Synchro GHD Sit Ups (OR 32 Abmat Sit Up)
20 Bench Press (155/105)(split)
-rest 2 minutes-
800m Run(split)
30 Synchro GHD Sit Ups (OR 48 Abmat Sit Up)
40 Bench Press (155/105)(split)
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
• Target Time each set: sub 6 minutes
• Time Cap each set: 7 minutes
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Barbell Prep
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)
Warm up to workout weight.