CrossFit – Tue, Dec 12

Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Machine

-into-

2 sets (empty bar)

5 Clean Grip Deadlifts

5 High Pulls

5 Hang Muscle Cleans

5 2in Drops

– into –

2 sets (empty bar)

2 Power Cleans

2 Hang Power Cleans (below the knee)

2 Hang Power Cleans

2. Strength Prep

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean

– Complex is completed unbroken

– Workout up to heavy complex in 10-12 minutes

3. Workout Prep

2 sets:

3 Dumbbell Deadlifts

3 Hang Dumbbell Power Cleans

3 Dumbbell Push Press

5/4 Calorie Air Bike

*Build in weight

Strength/Accessory
3 Position Power Clean (Ground, Below Knee, Hang) (Weight)

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean

– Complex is completed unbroken

– Workout up to heavy complex in 10-12 minutes

Workout
Kanga Bangas (Time)

Freedom (RX’d)

5 rounds

12 Dumbbell Deadlifts (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

6 Dumbbell Shoulder to Overhead (50s/35s)

15/12 Calorie Air Bike

(KG conv: 22.5/15 DBs)

Independence

5 rounds

12 Dumbbell Deadlifts (35s/25s)

9 Dumbbell Hang Cleans (35s/25s)

6 Dumbbell Shoulder to Overhead (35s/25s)

12/10 Calorie Air Bike

(KG conv: 15/10 DBs)

Liberty

5 rounds

9 Dumbbell Deadlifts (light)

6 Dumbbell Hang Cleans (light)

3 Dumbbell Shoulder to Overhead (light)

10/8 Calorie Air Bike

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

Cooldown/Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Hand Smash w/ lacrosse ball (each side)</li></ul>

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