CrossFit
Warmup/Preparation – 15 min
Dynamic Stretch
Skill/Strength – 20 min
2 Rounds of the following barbell complex, with an empty bar:
10 RDL
8 Hang Power Cleans
6 Front Squats
4 Jerks
Rest 1min
+
2 Rounds of the following:
10 Scap Pushups
8 Passive to Active Hang
6 Beat Swings
4 Toes to Bar
Conditioning – 20 min
OPEN WOD 13.4
AMRAP in 7min:
3 Clean and Jerk
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
…..
etc..
Sport (95/135)
Fitness (75/115)
Recovery – 5min
Lats and Shoulders
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 Stretch
Skill/Strength – 20 min
Power Clean 3,3,3,3,3
Strength & Conditioning – 20 min
5 Rounds:
50ft Prowler Push High Handles
50ft Prowler Push Low Handle
*empty prowler
Recovery – 5 min
Hamstrings
Sport
Sport
Do the CrossFit Class
