CrossFit – Fri, Jul 25
Strength Warm up
Pause Push Jerk+ Split Jerk (Weight)
*Do a set every 2 minutes and 30 seconds.
4 Sets
1 Pause Push Jerk + 2 Split Jerk @75-80% 1 RM Clean & Jerk
*Pause in the receiving positions for 2 seconds.
Metcon Warm Up
Movement Prep/Activation and Increasing Heart Rate
2:00 Echo Bike (easy-moderate)
-Then-
2 Sets
12 Hanging Scap Retractions
6 Kip to Swing
3 Kipping Pull Up
3 Russian KB Swing (moderate)
-Then-
Warm up to workout weight w/2 Chest to Bar Pull Up after each weight increase.
2. Workout Prep
1 set (at workout pace):
3 Calorie Echo Bike
3 Chest to Bar Pull Ups
2 Power Cleans (at workout weight)
Golden Eye (Time)
5 Rounds
15/12 Calorie Echo Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time: sub 10 minutes
• Time Cap: 13 minutes
. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)