CrossFit – Mon, Jun 9
Warm Up
Community Cup Workout #3 (Weight)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
• Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
• Target Weight: 95-100%+ of your 1RM Front Squat and your 1RM Hang Power Clean
Accessory
3 Sets
6 Alternating Dumbbell Split Snatch Right Arm + 6 Alternating Dumbbell Split Snatch Left Arm + 5 Single Arm Front Rack Dumbbell Squat Right Arm + 5 Single Arm Front Rack Dumbbell Squat Left Arm
5 Heel Elevated Pressing Snatch Balance
10 Single Arm DB Plank Pull Throughs (each arm)
*Score weights in notes.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
1 Minute Bench Stretch for Lats
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Mayhem Hip Halo Activation
Barbell Prep
2 Sets
Burgener Warm Up Clean – 3-5 reps of each position – all to power position.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement