CrossFit – Mon, Mar 3
2 ROUNDS
8 Bootstrappers
10 Elbow Punches
8/8 Calf Raises
10 Cat Cow
Into…
1 ROUND
8 Air Squats
10 Barbell Good Mornings
8 Step Ups
10 Hang Muscle Cleans
Into…
1 ROUND
8 Front Squats
10 Deadlifts
8 Box Jumps
10 Hang Power Cleans
15 Box Jumps (24/20)
10 Hang Power Cleans (115/75)
5 Front Squats
(Score is Rounds + Reps)
KG BB: (52.5/35)
-Immediately Into-
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+
1 Clean*
+
1 Hang Clean*
+
1 Front Squat
*Option for Squat or Power.
(Score is Weight)
15 Box Jumps (20)
10 Hang Power Cleans (75/55)
5 Front Squats
(Score is Rounds + Reps)
KG BB: (35/25)
-Immediately Into-
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+
1 Clean*
+
1 Hang Clean*
+
1 Front Squat
*Option for Squat or Power.
(Score is Weight)
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
3 SETS
:30-:45 Bottom of Overhead Squat Hold
12-15 Banded Face Pulls
-Rest As Needed b/t Sets-
(No Measure)
15/15 KB Side Bends
30 Alt. Plank Hip Taps
:30 Tuck Hold
-Rest As Needed b/t Sets
(No Measure)
