CrossFit – Thu, Dec 4
Bodyheat and Mobility
1:00 – 2:00 Cardio Choice
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:30 Up Dog to Down Dog
:30/:30 Active Pigeon Pose
:30/:30 Samson Stretch Hold
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
Barbell Prep and Flow
5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at Hip, Knee, Below Knee, Mid Shin
3 High Hang Muscle Cleans
3 Strict Press with 2 sec Pause Overhead
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Front Squats
3 Push Jerk, Proceed to Back Rack on Final Rep
3-5 Behind the Neck Press in Split
2 Split Jerk with 3-5 sec Pause in the Catch
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Add Loads
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Clean Lift Off
Slow Pull Power Clean
Split Jerk w/2 sec Pause in Catch
Hang Squat Clean
Split Jerk w/2 sec Pause in Catch
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Add Loads
3-4 Sets
Power Clean + Split Jerk
Squat Clean + Split Jerk
*Building to starting weight on the barbell
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Workout Primer: After Weightlifting Piece
2 Sets:
10 Abmat Sit-Ups
8 Wall Balls
4 Power Clean and Push Jerks at Working Loads
Every 3:00 x 5 Sets
Power Clean + Split Jerk
Rest 10-15 seconds
Squat Clean + Split Jerk
Start @ 70% of the limiter and increase to a heavy for the day.
Sets = 5 x 2
Score = Heaviest Load
Reps should feel sharp and technical early, with the final set being challenging but stable overhead. Focus on clean footwork between the power and squat variations and consistent receiving positions in the jerk.
Modifications:
– Knee Sensitivity / Squat Limitation: Adjust Squat Clean to Power Clean (both reps become power) Keep jerks as written, or move to a push jerk if the split is creating an issue on the back leg.
– Overhead or Shoulder Discomfort: We can cut the split jerk today if the overhead position is problematic, or look to do the cleans and then work on Dumbbell Push Press if it’s the barbell in the front rack that is creating a problem.
– Low Back Fatigue / Pulling Limitations: Reduce to Clean Pull + Power Clean + Jerk (lighter, more positional emphasis)
Beginner Option:
5 Sets:
2 Power Cleans + 2 Front Squats + 2 Push Jerks
Stay at 60–70% focusing on footwork, bar path, and overhead balance
For Time
3 Rounds for Time
25 Wall Balls @20/14#
10 Power Clean and Push Jerk @135/95#
*Starting at 0:00, Then Every 3:00 Complete 25 Abmat Sit-Ups
Level 2:
Wall Ball: 20/14lb (9/6kg)
Barbell: 115/75lb, 52/34kg
Abmat Sit-Ups: 25 reps every 3:00
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Level 1:
3 Rounds
20 Wall Balls @14/10#
8 Power Clean + Push Jerk @65/45#
Every 3:00: 20 Sit-Ups
Rx+:
Barbell: 155/105lb
Wall Ball: 30/20lb
25 GHD Sit-Ups Every 3:00
Score = Time
Time Domain: 7:00-11:00
Time Cap: 12:00
Stimulus: Midline, Leg Stamina
RPE: 8/10
Primary Objective: Complete each round of wall balls unbroken or in 2 sets
Secondary Objective: Perform clean + jerk in smooth singles or fast doubles
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
