CrossFit – Sat, Jul 22
Welcome to our 8 week Olympic weightlifting cycle for the year! Week 1 is a test week for the snatch and clean and jerk. Although this cycle will focus heavily on the Olympic lifts, gymnastics skills sessions will also be the focus of 1-2 sessions a week. Become one with the barbell!
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 minutes
1000/750m Row
50 DB Deadlifts 2×50/35lbs
30 C2B
20 DB Front Squats 2×50/35lbs
10 Shuttle runs (25’)
Score: Rounds & Reps
KG: 25/15
Scaling Options
Beginner
600/400m Row
40 DB deadlifts @ 2×25/15lbs
20 Jumping pull ups
10 DB front squats @ 2×25/15lbs
5 Shuttle runs
Intermediate
850/650m Row
50 DB deadlifts @ 2×40/25lbs
30 Jumping C2B
20 Db front squats @ 2×40/25lbs
10 Shuttle runs
Perform
N/A
Team Workout (Time)
6000m Row for time
Partner A: Row for max distance
Partner B: 5 minute AMRAP
10 C2B
10 Front squats 95/65lbs
10 Shuttle runs (25’)
Switch stations every 5mins
TC: 35 minutes
Score: Time & Total reps
KG: 43/30
Team Workout (Reps) (AMRAP – Reps)
AMRAP total reps
Extra Accessory
Upper Accessory (Checkmark)
3 rounds
8 Double DB Pullover
15 Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
A. General
Amrap 5
10/8 cal machine @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho
B. Specific
3 sets
100m Straight leg row
100m Arms only row
6 DB deadlifts
3 beat swings + 3-5 CTB
6 Pause DB front squats
6 Shuttle runs