CrossFit – Wed, Apr 15
General Prep and Mobility
2:00 Cardio Choice
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:15 Hand to Hand Wrist Circles
:15 Back Slaps
10 Down Dog Alternating Toe Touches
Specific Prep
2 Sets
10 Behind the Neck Elbow Punch Throughs
8 Scap Pull-Ups
6 Bar Kip Swings
4 Hanging Knee Raises
3 Pos Power Clean + Split Jerk (Pause in the Catch and in the Recovery)
5-7 Box Assisted Kip Swings (Developing better tension)
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Add Loads
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3 Power Clean + Push Jerks @ light load
3 Kipping Knees to Chest or Toes to Target or Alt Toes to Bar
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3 Power Clean + Push Jerks @ moderate load
3 Toes to Bar
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Build to final load on the bar, then strip weight and have weight jumps set and ready for the workout.
For Reps
5 Sets:
2:00 AMRAP
22-20-18-16-14 Toe to Bar
Max Clean and Jerk
Rest 2:00 b/t sets
Set 1: 135/95lb, 61/43kg
Set 2: 155/105lb, 70/48kg
Set 3: 185/125lb, 84/57kg
Set 4: 205/135lb, 93/61kg
Set 5: 225/155lb, 102/70kg
Suggested %
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Goal: 28-36 Total Clean and Jerks (i.e. 10-8-6-6-4)
Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maximize time on the barbell. The T2B is a buy-in to the barbell and the total volume here of 90 Toes to Bar over the course of this workout for our Level 3 athletes will be substantial. Those in the level 2,1,masters side, there are still 75 reps of a midline component here that will need to be managed effectively here with the goal of getting to the barbel with at least 45 seconds on each set.
Secondary Objective: Accumulate as many Clean and Jerks as possible in the remaining time, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps, that is expected and by design. The goal is to hit quick singles throughout with the expectation of around 10 reps down to 2 reps in the final window.
RPE: 9/10, Benchmark Test
Stimulus: Gymnastics Capacity / Barbell Cycling Under Fatigue
Level 2
2:00 AMRAP
15 Toes to Bar
Max Clean and Jerk
Rest 2:00 b/t Sets
Set 1: 95/65lb, 43/29kg
Set 2: 115/75lb, 52/34kg
Set 3: 135/95lb, 61/43kg
Set 4: 155/105lb, 70/48kg
Set 5: 185/125lb, 84/56kg
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Level 1
2:00 AMRAP
15 Hanging Knee Raises
Max Hang Power Clean + Push Press (light, consistent load across all 5 sets — 50-60% of 1RM)
Rest 2:00 b/t Sets
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Masters 55+
2:00 AMRAP
15 Toes to Bar or Kipping Knees to Elbows
Max Clean and Jerk
Rest 2:00 b/t Sets
Set 1: 75/55lb, 34/25kg
Set 2: 95/65lb, 43/29kg
Set 3: 115/75lb, 52/34kg
Set 4: 135/95lb, 61/43kg
Set 5: 155/105lb, 70/48kg
Comp:
20 Toe to Bar Buy-In Each Set
Weights as prescribed
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Travel / Hotel
2:00 AMRAP
20 Sit-Ups
Max DB Clean and Jerk (heavy single DB, alternating)
Rest 2:00 b/t Sets — 5 Sets at a challenging, consistent load
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
