CrossFit – Tue, Mar 17
General Warm-Up
1:00 Row + 1:00 Jump Rope
:30/:30 Quadruped Adductor Hip Rock
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 Dead-Bug Alternating Heel Taps
:30 Alternating Bird-Dogs
8/8 Staggered Stance Single KB RDL
Specific Prep
2-3 Sets:
:30-:45 Row, Building Pace
5 Romanian Deadlifts
3 Hang Clean High Pulls
5 Hang Power Cleans
3 Seated Box Jumps, building to working height
:30 Jump Rope Practice
Barbell Prep and Primer
3 Sets:
3 Deadlifts + 2 Seated Box Jumps
Building to working Loads
Set 1: 6 Deadlifts + 3 Seated Box Jump (High Box)
Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box)
Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box)
Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box)
Set 5: 3 Deadlifts + 3 Seated )
Modifications:
Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump
Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )
For Time:
1k Row
30 Hang Power Cleans
100 Double Unders
Barbell: 155/105lb, 70/48kg
Score = Time
Goal: 7-11 minutes
Time Cap: 13 minutes
RPE: 8/10
Stimulus: Barbell Conditioning / Aerobic Threshold
Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.
Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it’s strong but not all out.
Level 2
For Time:
1k Row
30 Hang Power Cleans
100 Double Unders
Barbell: 115/75lb, 52/34kg
—
Level 1
For Time:
750m Row
20 Hang Power Cleans
100 Single Unders
Barbell: 75/55lb, 34/25kg
—
Masters 55+
For Time:
1k Row
30 Hang Power Cleans
75 Double Unders
Barbell: 95/65lb, 43/30kg
Competitor
For Time:
1k Row
30 Hang Power Cleans
150 Double Unders
Barbell: 185/125lb, 84/57kg
—
Travel / Hotel
For Time:
1000m Run
50 Dumbbell Hang Power Cleans
100 Double Unders
Dumbbells: 2 x 50/35lb, 22.5/15kg
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Saddle Pose
