CrossFit – Tue, Jan 9

Warm-up
Warm Up

1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull

2. Strength Prep
Every 1:00 (10:00)
5 Clean and Jerks (touch and go)
*Use a light and comfortable weight

3. Workout Prep
3 sets:
3 Clean and Jerks (touch and go, build up in weight)
100m Row (build in pace)

Strength/Accessory
Power Clean + Push Jerk (Weight)

Power Clean + Push Jerk 10×5

With an ongoing clock:

Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.

Rest exactly 2 minutes. The metcon begins at the 12 min mark.…

Workout
Wynwood Walls (Checkmark)

Rest until minute 12:00 (after strength)
From minute 12-22:

Freedom (RX’d)
Every minute on the minute for 10 minutes
200/175m Row (Or Ski)

Independence
Every minute (10:00)
175/150m Row (Or Ski)

Liberty
Every minute (10:00)
150/125m Row (Or Ski)

  • Target time each set: 40-45 seconds
  • Time cap each set: 52 seconds

Gymnastics/Core
Gymnastics: Core Conditioning (Day 1) (Time)

Day 1:
Advanced:
Accumulate 80 V Ups
Every time you break, perform 5 Burpees

Intermediate:
Accumulate 50 V Ups
Every time you break, perform 5 Burpees

Novice:
Accumulate 50 Abmat Situps
Every time you break, perform 3 Burpees

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

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