CrossFit – Sat, Sep 9
Warm-up
Metcon
Team Workout (Time)
In teams of 3
You go, then I go, then you go
break up however
10 rounds for time
10 C2B
10 Power Cleans 135/95 lbs
18 Bar facing burpees
200m Run
While partners are not working they must be holding a 45/35 lbs plate however they choose.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
16 C2B
4 Power Cleans 185/125lbs
8 Deadlifts 185/125lbs
200m Run
RX+
4 Bar Muscle-ups
4 Power Cleans 225/155 lbs
8 Deadlifts 225/155 lbs
200m Run
Score: Rounds & Reps
KG: 85/55
Scaling Options:
Beginner
12 Jumping Pull ups
4 Power Cleans @ 65/45lbs
8 Deadlifts @ 65/45lbs
200m jog
Intermediate
6-10 Pull ups/C2B
4 Power Cleans @ 155/105 lbs
8 Deadlifts @ 155/105 lbs
200m run
Extra Accessory
Core (Checkmark)
3 x 60 seconds standing psoas march
A. General
2 rounds @increasing intensity on each round
-100m Run
-5 push up to downward dog
-5/5 Dead bug*
Hold every rep for 3 seconds.
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C1. Activation
2 sets
10 Banded pull throughs
10 banded chest rows
10 banded good mornings
C2. Specific
2 sets
4 beat swings
2 Clean pulls + 2 tall cleans @ ascending
4 Deadlifts