CrossFit – Wed, Mar 25
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Prep
2 Sets
:30 Jump Rope Practice
6 Romanian Dealifts
6 Front Squats
4 Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack)
–
15 Double Unders or 30 Single Unders
4 Hang Cleans @ light loads added
3 Hang Cleans @ moderate loads added
2 Hang Cleans @ 5-10% below starting weights
Set 1: 4 Hang Clean
Set 2: 4 Hang Clean
Set 3: 3 Hang Clean
Set 4: 3 Hang Clean
Set 5: 2 Hang Clean)
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.
The Hang 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:
– Again these can be Hang Power Cleans or Squat Cleans
– Adjusting to Dumbbell Hang Cleans can help with limited front rack mobility
Level 1:
Every 3:00 x 5 Sets
5 Hang Power Cleans + 3 Front Squats
*this can be used to reinforce quality positions and provide a little more stimulus for hose that really aren’t loading heavy for the day.
3 Rounds for Time
15 Deadlift
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 135/95lb, 61/43kg
Goal: 11-15 minutes
Time Cap: 15:00
RPE: 8.5-9/10
Stimulus: Barbell Cycling / Aerobic Capacity
Primary Objective: Manage the barbell across all three rounds. The loading descends in difficulty from deadlift to power clean to hang squat clean, but the fatigue accumulates in the opposite direction. Athletes who go out too hot on the deadlifts will feel it on the hang squat cleans by round 2.
Secondary Objective: Consistency on the Jump Rope. 30 Double Unders each set is manageable if athletes stay composed. Tripping repeatedly on the rope bleeds time and spikes the heart rate going back into the barbell.
Level 2
3 Rounds For Time
15 Deadlifts
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 95/65lb (43/30kg)
—
Level 1
3 Rounds For Time
12 Deadlifts
50 Single Unders
9 Power Cleans
50 Single Unders
6 Hang Squat Cleans
50 Single Unders
Barbell: 65/45lb (30/20kg)
—
Masters 55+
3 Rounds For Time
15 Deadlifts
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 75/55lb (34/25kg)
Competitor
3 Rounds For Time
15 Deadlifts
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 155/105lb (70/48kg)
—
Travel/Hotel
3 Rounds For Time
15 Dual Dumbbell Deadlifts
30 Double Unders
12 Dual Dumbbell Power Cleans
30 Double Unders
9 Dual Dumbbell Hang Squat Cleans
30 Double Unders
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
For Quality
4 Sets:
:30-:40 Weighted Sorenson Hold
