CrossFit – Mon, Jun 9
1:30 Bike Easy
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Mobility and Activation
10/10 Arm Circles (Forward / Back)
:15/:15 PVC Pipe Front Rack Stretch
3 Clean Deadlifts (Hit a quick pause at each position to the hip)
3 Position Clean Pull (High Hang, Hang, Mid-Shin)
3 Position Power Clean (High Hang, Hang, Mid-Shin)
3 Split Jerks with 1 sec Pause in the Catch
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Then Add Loads so the barbell is off the floor
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Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)
Starting @ 75% of Limiter and Increasing to a Max For the Day
Goal: Building to 90%+ of Clean and Jerk for the Day
Stimulus: Speed Strength + Power Development
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Quick Elbows and feet into the receiving position with a quality front rack and upright torso.
Modifications:
Those with Front Rack mobility issues let’s look to move to a Dumbbell Complex.
For Load:
15:00 EMOM
Minute 1 – 15/11 Calorie Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.
Stimulus: Barbell Conditioning with Interference Fatigue.
RPE: 9/10
Primary Objective: Maintain technical precision on squat clean and jerks under fatigue without failed reps
Secondary Objective: Hit a consistent power output on the bike without redlining—stay just below threshold
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
5 Sets For Quality
5/5 Rear Foot Elevated Single Leg Deadlift, Moderate
5 GHD Back Extensions w/ 15s Hold Final Rep
Maintain control over the entire back extension, spending ~3 seconds to curl and uncurl the spine each time.
