CrossFit - Thu, Apr 17 – CrossFit Sacrifice

CrossFit – Thu, Apr 17

Suggested Warm-Up

Warm-Up

1 ROUND

10 Good Mornings

10 Air Squats

5 Inch Worm with Push-Up

5/5 Moose Antlers

Into…

2 ROUNDS

5 Clean Deadlift

5 High Hang Muscle Clean

10 Front Rack Elbow Punches → Back Rack Elbow Punches

10 Strict Press → 5 Bradford Press

5 Scap Pull-up

5 Kip Swing

Strength – All

Clean and Jerk (Every 2 MINS for 16 MINS

3×2 @ 70-75%

3×1 @ 77-80%

2×1 @ 80-83%)

(Score is Weight)

Week 3 of 7

Olympic Lifting Cycle

Workout – Performance

AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)

9 Chest to Bars

6 Hang Power Clean (135/95)

3 Shoulder to Overhead

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)

9 Jumping Pull-Ups*

6 Hang Power Clean (95/65)

3 Shoulder to Overhead

*Option for Pull-Ups.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

Clean Pull (1.) Clean Pulls*

1×3 (95%)

3×2 (100%)

1×2 (105%))

*Based off 1RM Clean & Jerk.

(Score is Weight)

2.) 15:00-20:00 EZ Cardio*

*Tomorrow is a beast of a workout so use this time to flush the legs/ body. Throw in some mobility if you want to break up the longer cardio.

(No Measure)

CrossFit – Thu, Apr 17