CrossFit - Fri, May 2 – CrossFit Sacrifice

CrossFit – Fri, May 2

Suggested Warm-Up

Warm-Up

3 ROUNDS
7 Up-Downs

7 DB Deadlifts*

7 DB Shrugs*

7 DBL DB Russian Swings*

5 Cat/Cows

*RND 2 complete 7 DB Hang Power Cleans. RND 3 complete 5 Narrow Stance DB Power Cleans + 5 Sumo Stance DB Power Cleans.

Into…

1-2 ROUNDS (Time Permitting)

5 Clean Deadlifts

5 Hang High Pulls

10 Alt. Elbow Punches

5 Strict Press

5 Push Press

Strength – All

Clean and Jerk (Every 2 Mins for 16 Mins

2×1 @ 85%

1×1 @ 87-89%

5×1 @ 90%)

(Score is Weight)

Week 5 of 7

Olympic Lifting Cycle

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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. Clean Pulls (4 Rounds for reps)

1×3 (100%)

1×3 (110%)

2×3 (115%)

-Rest As Needed b/t Sets-

(Score is Weight)

2. Lat Recovery + Prep

2-3 SETS

12-15 SLOW Overhead Band Pull-Aparts

12/12 SLOW Single Arm Banded Dante Rows

:45/:45 PVC Flagpole Stretch*

1:30/1:30 Foam Roll Lats

*Flagpole PVC in front of you and walk back until arms are straight. Gently sit head through arms and reach chin towards the ground. This should be felt through the lats.

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Fri, May 2