CrossFit – Sat, Apr 8
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Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 mins
10 Squat cleans 115/75 lbs
10 pull-ups
10 Box step ups 24/20″
10 Burpees
RX+ 135/95lbs
Score: Rounds & Reps
KG: 52/35
Scaling Options
Beginner
6 Squat cleans @45/35lbs
10 Jumping Pull ups
6 Box step ups @24/20″
10 Burpees
Intermediate
10 Squat cleans @75/55 lbs
5 pull-ups
10 Box step ups @24/20″
10 Burpees
Perform
10 Squat cleans @135/95 lbs
10 Ring dips
10 Box step ups @24/20″
10 Burpees
TEAM (AMRAP – Rounds and Reps)
Synchro Sandwich
Teams of 2, Synchro & You go I go
AMRAP 30minutes
10 Squat cleans 95/65 lbs (Synchro)
10 pull-ups (UGIG)
10 Box step ups @24/20″ (UGIG)
10 Burpees (Synchro)
Extra Accessory
Accessory (Checkmark)
4 sets
20 Alternating Forward lunges @ light double KB front rack
20 light band hamstring curls
Rest as needed
A. General
EMOM 8
odd- Easy Machine 45 seconds
even- 3 burpees + 6 box step ups + 3 beat swings + 6 Alt. Cossack squats
B. Mobility/Activation
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets
3 Halting clean deadlifts
3 Clean pulls
3 tall squat clean
3 tempo squat cleans
Ascending in load
Then 5 reps of each movement in the order.