CrossFit

Position 1 Clean & Jerk Warm Up

~ everyone works from position 1 today ~

3 Rounds (with empty bar or up to 50% 1RM)

3 P1 Clean Pulls

3 Rack Delivery (to Power Position)

3 Push Press

3 Split Jerk Balance

3 P1 Power Clean & Jerk

Then

2×3 P1 P/C&J @ 60%

2×1 P1 P/C&J @ 70%

 

Strength WOD

Position 1 Clean Pulls

5×8 Reps, AHAP

 

Conditioning WOD

AMRAP in 10 Min

10 Pos 1 Power Cleans

10 Box Jumps (24/20″)

Rest 2 Minutes

Then, For Time

800m Run

15 Burpees

 

Scaling

Adv. 115/75

Int. 95/65

Beg. 75/55

Intensity

Warm Up

3 Rounds

200m Row

10 Walking Lunges

10 Front Kicks to Horizontal

10 Hip Bridges

 

WOD 1

AMRAP in 12 Minutes

250m Row

16 OH Lunges w Slam Ball (30/20)

30 Russian Twists (30/20)

 

WOD 2

 

4 Rounds for Time

10 Toes to Bar

7 Strict Pullups

10 Burpees

150m Run

 

Ca$h Out

in 4 min

Max Time High Plank

Each break = 3 Inchworms as “rest”

Competitor’s Training

Warm Up

Mobilize as needed

-Then-

(4x150m jog) x2 w :20 rest between runs and 1:00 rest between sets

Then 3 Rounds

7 Single arm DB Press per arm

7 Russian KB swings

7 Hanging Leg Raises

 

WOD

A). In 12 Minutes

Build to a heavy single of the following complex

Deadlift

+

Hang Power Clean

+

Hang Clean

+

Shoulder to Overhead

 

B). “Check Engine”

AMRAP in 3 Min

12 Box Jump Overs (24/20″)

12 Power Cleans (115/85)

Rest 3 Min

AMRAP in 3 Min

36 Double Unders

9 Power Cleans (135/105)

Rest 3 Min

AMRAP in 3 Min

12/9 Cal Row

6 Power Cleans (155/125)

 

C). Partner Skill Ladder

3 Synchro T2B, rest :20

5 Synchro T2B, rest :30

7 Synchro T2B, rest :40

Repeat for 3 full rounds

Skill & Strength

Warm Up

75ft high knees

75ft butt kickers

Then 3 Rounds

10 Hip Bridges

5 Plyo Push-Ups

10 Hollow Rocks

10 Arch Rocks

 

Skill WOD

Practice gymnastics swing and pulling to your hips in a hollow position

At peak of swing, pull your feet down and bend your knees as if you were trying to kick your heels to your butt

 

Strength WOD

4×3 Ring Pull-Up Negative in false grip

Then-

3×5 Banded Muscle Up Transitions

After each set of m/u transitions, do 5 strict ring rows w feet elevated on box + 5 ring dips

 

Core WOD

3 Sets of 3 Sets

30 Crunches

10 Banded Deadbugs

Rest :90 between sets