CrossFit – Tue, May 26
General Warm-Up
2:00 Cardio Choice
–
:10/:10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:20 Alternating Overhead Tricep / Lat Stretch
–
2 Sets:
:15 Behind The Neck Elbow Punch Throughs
8 Good Mornings
8 Quarter Squat Jumps
:10 Hollow Hold
Specific Barbell Prep
Add Loads, Barbell Off the Floor
3 Clean Lift Off
2 x
Slow Pull Pull Power Clean
Paused Low Hang Power Clean
– Add Loads –
2x
Power Clean
Low Hang Power Clean
–
Put Working Loads on the Bar
Every 1:30 x 8 Sets:
1 Power Clean + 1 Low Hang Power Clean
Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.
The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.
Modifications:
Level 1: Every 1:30 x 8 Sets: 3 Hang Power Cleans
Hotel Gym / Travel: Every 1:30 x 8 Sets: 5 Hang Power Cleans + 3 Broad Jumps
2 Rounds:
8 GHD Sit-Ups, building range of motion
4 Touch-and-Go Power Cleans
8/6 Calorie Echo Bike, building effort
Use this to confirm GHD range of motion, touch-and-go cycling rhythm on the Power Clean, and Echo Bike output before “Don’t Speak” begins.
16:00 EMOM:
Min 1: 15 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 15/11 Calorie Echo Bike
Min 4: Rest
Barbell: 135/95lb, 61/43kg
Score = Completed Rounds + Stations (If all rounds are completed, score is 16 reps)
Goals: Complete each station in :30-:45
Stimulus: Barbell Cycling, Midline, and Leg Stamina
RPE: 6/10
Primary Objective: Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.
Secondary Objective: Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.
Level 2:
16:00 EMOM:
Min 1: 12 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 12/9 Calorie Echo Bike
Min 4: Rest
Barbell: 115/75lb, 52/34kg
Level 1:
16:00 EMOM:
Min 1: 10 AbMat Sit-Ups or GHD to Parallel
Min 2: 10 Low Hang Dumbbell Power Cleans
Min 3: 10/7 Calorie Echo Bike
Min 4: Rest
Dumbbells: moderate loads
Masters 55+:
16:00 EMOM:
Min 1: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Min 2: 8 Power Cleans
Min 3: 12/9 Calorie Echo Bike
Min 4: Rest
Barbell: 95/65lb, 43/30kg
Competitor:
16:00 EMOM:
Min 1: 20 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 18/13 Calorie Echo Bike
Min 4: Rest
Barbell: 155/105lb, 70/48kg
Hotel Gym / Travel:
16:00 EMOM:
Min 1: 20 AbMat Sit-Ups or V-Ups
Min 2: 10 Dumbbell Power Cleans
Min 3: :35 Max Effort Bike or 200m Run
Min 4: Rest
Dumbbells: Moderate load that allows unbroken sets each minute
For Quality:
3 Sets
(5050 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold w/ Forward Fold
6 Cat Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
4 Sets:
8-10 Seated Good Mornings
10-12 Banded Psoas March
:15/:15 Copenhagen Plank Side Raise
For all movements, move slow and controlled with quality tempo, focusing on the feel of the movement rather than just going through the motions.
