CrossFit – Tue, Sep 22
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
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:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
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2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
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3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
2 Complexes
1 Segment Power Clean (Knee)
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-
Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
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Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
–
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Competitor:
As Prescribed
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Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
