180827

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/monday-8-20-18/

Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Air Squat Movement Prep

10 Second Active Bottom Position Hold

5 Pausing Air Squats (Top and Bottom)

Push-up Movement Prep

Establish Hand Position

10 Second Bottom Position Hold

10 Second Top Position Hold

3 Push-ups

Pull-up Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Clean and Jerk Movement Prep

2 Strict Press

2 Push Press

2 Push Jerks

_____________

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

______________

Build to 3 Workout Weights

Warm-up (No Measure)

1 Round

100 Meter Run

3 Pull-ups, 6 Push-ups, 9 Air Squats

3 Clean and Jerks

Metcon (3 Rounds for reps)

“Powder Keg”

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (185/135)

1 round of Cindy is:

5 pullups

10 push ups

15 air squats

The score for each round is how many clean and jerks athletes were able to complete.

The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

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