CrossFit – Wed, Sep 3
Warm Up/ Movement Prep
Metcon Specific Warm Up
2 Sets
1:00 Machine (your choice) (easy to moderate)
50ft Farmer Carry (light)
3 Sandbag Clean (light)
2. Workout Prep
1 Set (at workout pace)
10ft Farmers Carry (at workout weight)
2 Sandbag Clean (at workout weight)
5 Calorie Machine of Choice
Steel Pressure (Calories)
5 Sets
AMRAP 3 Minutes
100ft Farmers Carry (2×70/50)
10 Sandbag Clean over Shoulder (100/70)
Max Calorie Machine of Choice
-Rest 1 minute b/t sets-
*Rx’d Sub: Power Clean (135/95)
• Intended Workout RPE: 7.0-8.0 – 70-80% – moderate/high intensity
• SCORE = total number of calories
• Target Calories each set: 20/16+
• Minimum Calories before scaling each set: 15/12
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
Then-
Movement Prep
*Do a set every 4 minutes.
3 Sets
7 Clapping Push Up
5 Kettlebell Snatch (each arm)
20 Walking Lunge