CrossFit - Mon, Apr 21 – CrossFit Sacrifice

CrossFit – Mon, Apr 21

Suggested Warm-Up

Warm-Up

2 ROUNDS
200m Run

10 BB Clean Deadlifts

8 BB Alt. Elbow Punches

6 BB Strict Press

4 Alt. Groiners

Into…

2 ROUNDS

200m Run

10 BB Snatch Deadlifts

6 BB Snatch High Pull

8 BB BTN Push Press

4 Cat Cows

Workout – Performance

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)

Workout – Fitness

“AVA (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (30/20)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-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.

1.) Deficit Clean Deadlifts (Weight)

3×5 (95%)

2×5 (100%)

1×5 (110%)

*Push two 45lb plates together and stand on top to complete reps. This will extend the range of motion.

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 6 SETS*

1 Kip Swing

1 Half Pull-Ups

1 Pull-Up

1 Chest to Bar

-Rest As Needed b/t Sets-

*Goal is to focus on positions as the pull gets tougher and the ROM gets longer.

(No Measure)

CrossFit – Mon, Apr 21