CrossFit – Mon, Apr 20
General Warm-Up
1:30-2:00 Row
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
:30 Dead-Bug Alternating Heel Taps
8/8 Staggered Stance Single KB RDL
Specific Barbell Prep
:15 Behind the Back Elbow Punch Throughs
10 Empty Bar Back Squats
5 Hang Power Cleans
10 Empty Bar Back Squats
–
3 Sets: Building to starting squat weight
3 Back Squats
2 Sets: Building to working loads
:30–:45 Row at building pace
3 Hang Squat Cleans @ light
3 Hang Squat Cleans @ 5-10% below starting weightUse this to confirm row damper, hang position, and turnover mechanics before “Inigo” begins.
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%)
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.
Modifications:
Level 1: 5 Reps Across @ 7 RPE
For Load:
15:00 EMOM
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Hang Squat Clean
Minute 3 – Rest
Hang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean
May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.
Record Each Working Weight
Goals: Row completed in under :50 per set / Build to ~85% of 1RM on the final set of hang cleans.
Stimulus: Weightlifting Conditioning / Technique Under Moderate Fatigue
RPE: 7/10
Primary Objective: Hang clean technique and loading. This is a clean progression day — focused row, dialed in positions, quality front rack on every catch.
Secondary Objective: Row completed in under :50 at a controlled 80% effort.
Level 2:
15:00 EMOM
Minute 1 – 12/9 Calorie Row
Minute 2 – 3 Hang Squat Clean
Minute 3 – Rest
Hang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean
—
Level 1:
15:00 EMOM
Minute 1 – 10/8 Calorie Row
Minute 2 – 3 Hang Power Clean + 3 Front Squats
Minute 3 – Rest
Barbell: Keep at a controlled working weight that allows quality technique in the range of 6-7 RPE / 10
—
Masters 55+:
15:00 EMOM
Minute 1 – 10/8 Calorie Row
Minute 2 – 3 Hang Squat Clean
Minute 3 – Rest
Hang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean
Competitor:
For Load:
15:00 EMOM
Minute 1 – 18/14 Calorie Row
Minute 2 – 3 Hang Squat Clean
Minute 3 – Rest
Hang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean
—
Travel / Hotel:
15:00 EMOM
Minute 1 – :45 Machine Choice
Minute 2 – 5 Dual Dumbbell Hang Squat Clean
Minute 3 – Rest
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers – Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock – Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose – Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
