CrossFit – Fri, May 8
2 Sets:
10 Alternating Overhead Tricep / Lat Stretch
6 Box Step-Ups + 6 Crossover Box Step-Overs
3 Clean Grip Deadlifts (Empty Barbell From Mid-Shin)
3 Low Hang Muscle Cleans
3 Low Hang Power Cleans
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Add Loads (light / warm-up)
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3 x (1 Clean Grip Deadlift + Low Hang Power Clean)
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Then … Take 3-4 Sets (5 minutes) to build to starting loads on the bar.
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set)
Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. The Clean Grip Deadlift is a controlled, deliberate pull from mid-shin that builds tension and sets bar path. The Low Hang Power Clean should fire from a strong hip position with a fast turnover into the front rack. The goal on every catch is aggressive footwork that mirrors a squat clean receive (elbows up, chest tall, and confidence in the stand).
Modifications:
Level 1: 2-4 Hang Power Cleans at moderate loads, working on front rack turnover and receiving position rather than building to a heavy load
Hotel Gym / Travel: Dumbbell Hang Power Clean: Every 2:00 x 5 Sets complete 5-8 Dual Dumbbell Low Hang Power Cleans, For Load.
2 Sets at working pace:
3 Power Cleans @ working load
3/3 Single Dumbbell Deficit Push-Ups (one hand on dumbbell)
6 Single Dumbbell Box Step-Overs @ working weight and height
Use this to confirm Power Clean loading, push-up setup, and box step-over variation before “Blackbird” begins.
“IRON RANGER”
22 Seconds of Silence
94 Goblet Squats (72/53)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (72/53)
22 Burpees
For Completion:
12:00 AMRAP
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
10-12 Dumbbell Chest Flys
10-12 Ring Tricep Extensions
