CrossFit – Fri, Feb 13
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Prep
2 Sets: For Quality
6 Romanian Dealifts
3 Front Squats
3 Push Press
3 Thrusters
Specific Barbell Prep and Primer
w/ light loads on the barbell
2 Sets
Low Hang Power Clean (Below Knee)
Power Clean
–
3 Sets x 2.2 Tng Power Cleans
Build to Starting Weights on Power Cleans
2.2.2 Unbroken Power Clean @ 70-85%
*Rest 10-15s b/t doubles
% is Based on 1RM Power Clean
Note that this designates 6 reps done as touch and go doubles. Build to an RPE 9 top set, ideally performing multiple sets at 85%.)
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 95/65lb, 43/30kg
Goal: 4–6+ rounds
Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint
RPE: 9/10
Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses
Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining
Level 2:
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 75/55lb, 34/25kg
—
Level 1:
7:00 AMRAP
7 Hang Power Cleans
7 Dumbbell Thrusters
7 Burpees
Barbell: 45/35lb, 20/15kg
Dumbbells: 2 x 25/15lb, 12/7kg
—
Masters 55+:
7:00 AMRAP
7 Low Hang Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 65/45lb, 30/20kg
Competitor:
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 115/75lb, 52/34kg
—
Travel / Hotel:
7:00 AMRAP
7 Dual Dumbbell Power Cleans
7 Dual Dumbbell Thrusters
7 Lateral Burpees over Dumbbells
Dumbbell (s): 2 x 35/25lb, 15/12kg
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
3-4 Sets: For Quality
15 Barbell Hip Thrust + :15 Barbell Hip Thrust Hold, @ Light to Moderate Loads
