CrossFit
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 20 min
Shoulder Press Progression 65% + 30lbs
– if you have failed, continue working back up.
Conditioning – 25 min
3 Rounds for time:
10 Fat Bar Power Cleans (70/110)
20 Step Ups (20″)
*7min time cap
*run in two heats. We only have 8 Fat Bars
Recovery – 5 min
In Class Recovery – Light Row
Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-up
Skill/Strength – 20 min
Power Clean 3,3,3,3,3
Conditioning – 20 min
3 Rounds for time:
10 Power Cleans
20 Step Ups
400m Run
Sport
Before CrossFit
Weighted Pullup
5xBW, 3×20%, 1+x40%
**Or the CrossFit Football Pullup Progression
During CrossFit
Press
5×75%, 3×85%, 1+x95%
**use same max as last week
–Then–
“Fran”
