CrossFit – Mon, Apr 6
General Warm-Up
2:00 Cardio Choice
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:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
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2 Sets:
:30 Jump Rope Practice
6 Romanian Deadlifts
6 Front Squats
4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack)
Specific Barbell Prep
1 Clean + 3 Hang Cleans @ light loads
1 Clean + 2 Hang Cleans @ moderate loads
1 Clean + 2 Hang Cleans @ 5-10% below starting weight
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Then get working loads
2 Controlled Sets: Building to working loads
250m Row (building pace)
5 Single Dumbbell Box Step-Up Overs @ warm-up load
15 Double Unders
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250m Row @ working pace
5 Single Dumbbell Box Step-Up Overs @ working load
20 Double Unders
Use this to confirm row split, step-up height and dumbbell load, and rope rhythm before the clock starts on “Mako”
Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.
The Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
Modifications:
– Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique.
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell Step-Ups: 1 x 50/35lb, 22.5/15kg
Goal: 11:00 – 15:00 | Time Cap: 15:00
Stimulus: Aerobic Capacity / Cyclical Pacing
RPE: 7-8/10
Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds.
Secondary Objective: Steady step-up over pace with full hip extension at the top of every rep, keeping the torso tall and midline braced.
Level 2
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell: 1 x 35/25lb, 15/12kg
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Level 1:
3 Rounds for Time
400m Row
20 Single Dumbbell Step-Up Overs
50 Single Unders
Dumbbell: 1 x 25/15lb, 12/8kg
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Masters 55+:
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
35 Double Unders or 75 Single Unders
Dumbbell: 1 x 35/25lb, 15/12kg
Competitor
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell: 1 x 70/50lb, 32/22.5kg
Box: 24/20in
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Travel / Hotel
3 Rounds for Time
400m Run
20 Single Dumbbell Step-Up Overs
50 Single Unders or 30 Double Unders
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
