CrossFit
Warmup/Preparation – 10 min
(10min) Dynamic Warmup
Skill/Strength – 10 min
Power Snatch & Power Clean Technique
Conditioning – 40 min
Maintain Power @ Threshhold
4 Rounds of a Buy In + 4.5 Minute Max Cal Row, Rest 4 minutes, On the row find the maximum pace you can sustain for the full 4.5 minutes. Score is the total Calories from the 4 rowing pieces.
Interval #1 – Starts with 15 Power Snatch @55-60% + 4.5 min Max Cal Row
Rest 4 min
Interval #2 – Starts with 15 Power Cleans @55-60% + 4.5 min Max Cal Row
Rest 4 min
Interval #3 – starts with 15 Power Snatch @55-60% + 4.5 min Max Cal Row
Rest 4 min
Interval #4 – starts with 15 Power Cleans @ 55-60% + 4.5 min Max Cal Row
Recovery – 5 min
In Class Recovery – Light Jog
Post Class Mobility-
(4) Do this If your Squat needs work https://www.youtube.com/watch?v=JfHFkG9fjz4
(4) Do this If your overhead position needs work https://www.youtube.com/watch?v=x7h_lZLb-qY&list=UUbZnOYeXgLB4bs5-LQFGyEw
(4) Do this If your front rack position needs work https://www.youtube.com/watch?v=oylx0Up7nG8&list=PL3Yv6WhDUL-3yNKAa6H7j554vmbL7dcoY
Bootcamp
Warmup/Preparation – 15 min
(9m) Dynamic Warm Up
(2m) Neutral Spine(Cat&Camel)
(4m) Bracing Application (Dead Bug 20 reps)
Skill/Strength – 25 min
Front Squat 3,3,3,3,3
+
Thruster Tech
Conditioning – 15 min
3 Rounds for time:
400m Run
8 Thrusters
8 Pullups
Competitor
Before CrossFit:
Squat: 65%x2, 72.5%x2, 77.5%x5repsx3sets, 77.5%xAMRAP
