CrossFit - Mon, Sep 26
Warm-up
[3-12:00]
6:00, Alternating Movements
30s jump rope
30s lateral shuttle (back & forth in square)
30s hollow rocks
+
5/5 Hip Cars
5/5 Shoulder Cars
5/5 T-Spine Cars
Specific Prep
[12-22:00]
Ring Muscle-Up Skills + Drills
2 Sets
10s Top Support Hold
3-5s Lower to Bottom of Dip
10s Bottom of Dip Hold
+
3 Sets
3 Toenail Spot Muscle-Up w/Pauses
+
5:00-7:00 of Practice
2-4 Banded Ring Muscle-Ups
3 Muscle-Up Swing + 1 Kip to Hips
Jumping Ring Muscle-Ups
Full Ring Muscle-Ups
Specific Prep
[22-30:00]
3 High Hang High Pull
3 High Hang Muscle Clean
3 High Hang Power Clean
3 Hang High Pull
3 Hang Muscle Clean
3 Hang Power Clean
--Add some Weight---
3 Clean Lift off to Launch (knee)
3 Slow Pull Power Clean (3sec to above knee)
3 Power Clean
+
Build to Working Loads in 1-3 sets
Focus: Keeping the bar close and quick turnover with quality footwork on the Power Cleans.
Metcon
[30-50:00]
Andrew Jackson (AMRAP - Rounds and Reps)
20:00 AMRAP @ Sustainable Pace
12 Burpee Box Jump Over 24/20"
12 CTB Pull Ups
6 Power Cleans 135/95#
OPEN (RX+):
20:00 AMRAP @ Sustainable Pace
12 Burpee Box Jump Over 24/20"
8/6 Ring Muscle-up
6 Power Cleans 185/125#
CC: PACER/SUSTAIN
Goal: 4-5+ Rounds
For Power Clean weight, you can also suggest roughly 70% of their 1RM as a good weight for today
• Hit the Burpee Box Jump Overs as smooth as possible to keep the heart rate low going into the Ring Muscle-Ups/CTB.
• We are looking for the Ring Muscle-Ups to be done in 1-3 sets. So, if you can do muscle ups, but maybe aren't quite to sets, modify workout to 3 reps, and do 3 singles each round
• The Power Cleans today are meant to be done as quick singles with the focus on a quality set-up position and quick feet landing just outside hips and in between shoulders. The weight can be a little on the heavy side of moderate. You can also suggest roughly 70% of their 1RM as a good weight for today.
Andrew Jackson (BUILD) (AMRAP - Rounds and Reps)
20:00 AMRAP @ SUSTAINABLE
12 Burpee Step-Ups (24/20")
12 Ring Rows
12 Push-Ups
12 Hang Power Clean (95/65#)
Recovery/Endurance Builder
[51-57:00]
(start these about 30-60s after workout is over)
60s PVC power cleans (exactly how you would do them with workout weight) 1 rep every 5-10s
+
EMOM 5:00
12s MAX sit ups + rest of minute plank hold
+
3-5:00 EASY jog -or- bike
Cool Down/Stretch
[after class]
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
