CrossFit – Mon, Aug 4
Strength Warm up
Hang Power Clean (Weight)
*Do a set every 1 minute and 15 seconds.
10 Sets
2 Hang Power Clean @85-85+% 1 RM Power Clean
Metcon Warm Up
Movement Prep/Activation and Increasing Heart Rate
2 Sets
:30 Bike (easy)
5-10 Wall Ball (light)
-Then-
2 Sets
:30 Bike (moderate)
5-10 Clean and Jerks (start with empty bar and build)
-Then-
Warm up to workout weights.
2. Workout Prep
1 Set (at workout pace)
4 Wall Ball (at workout weight)
4/2 Calorie Bike
2 Clean and Jerk (at workout weight)
Capital of Grit (4 Rounds for reps)
4 Sets (1 set every 5 minutes)
24 Wall Ball (20/14) (10/9)
10/8 Calorie Echo Bike
8 Clean and Jerk (115/80) – all singles
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time each set: sub 2 minutes 30 seconds
• Time Cap each set: 3 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
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