CrossFit – Tue, Oct 14
General Prep
2:00 Cardio Choice
—
2 Sets
10 Bootstrap Squats
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
Specific Prep
3 Hang Power Cleans
3 Push Jerks
8 Wall Balls
4-6 Bar Kip Swings
4-6 Pull-Ups or Jumping Pull-Ups
3 Low Hang Power Clean and Push Jerk
8 Wall Balls
4-6 Kip Swing to Hip (Can use Box Jumping Variation)
–
Add Weight to the Barbell
2 Sets x 3 Clean and Jerks, progressing to working loads
–
Then get into the Bar Muscle-Up Progression prior to the workout
BMU Progression
#TEAMPRVNTUESDAY
For Time:
3 Rounds
24 Wall Balls @ 20/14
8 Clean & Jerk @ 135/95
16/12 Row Calories
16 C2B Pull Ups
L2:
24 Wall Balls @ 20/14
8 C&J @ 115/75
14/11 Row Calories
16 Pull-Ups
L1:
20 Wall Balls @ 14/10#
8 Hang PC & Push Jerks @ 75/55
12/9 Row Calories
16 Jumping Pull Ups
Rx+:
30 Wall Balls 20/14
10 C&J @ 135/95
20/15 Row Calories
10 BMU
Score: Time
Goal: 13:00-18:00
Time Cap: 22:00
Stimulus: Gymnastics/barbell conditioning with moderate loading and cyclical fatigue. A blend of muscular endurance and high-skill execution under aerobic stress.
RPE: 9/10
Primary Objective: Keep the Clean and Jerks to under 1 minute
Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
3 Sets
6 Strict Chest to Bar Pull-Ups, banded if necessary
12 Barbell Bent Over Rows, moderate
25 Bicep Hammer Curls, light
