CrossFit – Mon, Aug 25
Strength Warm up
Hang Power Clean (Weight)
10 Minute EMOM
1 Hang Power Clean
*Starts above the knee
**Start around 65% and build to a heavy for the day.
Metcon Warm Up
Movement Prep/Activation
1:00 Ski (easy)
10 Kip to Swing
:30 Ski (moderate)
5 No Jump Burpee
5 Box Jump Over
-Then-
Warm up to full workout movements.
2. Workout Prep
1 Set (at workout pace)
4/2 Cal Ski
2 Chest to Bar
2 Burpee Box Jump Over (at workout height)
2 Bar Muscle Up
Throttle Up & Hammer Down (Time)
@0:00
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull Up
24 Burpee Box Jump Overs (24/20)
@10:00
21/17 Calorie Echo Bike
14 Bar Muscle Up
24 Burpee Box Jump Overs (24/20)
Intended Workout RPE: 9.0+ – 90%+ – very high intensity
• Target Time each set: sub 7 minutes
• Time Cap each set: 8 minutes
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. Barbell Prep – all to power position
Burgener Warm Up Clean – 3-5 reps of each position
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2″, 4″, 6″ (pull under)
* Tall Clean (pull under)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep