CrossFit – Fri, Jan 26

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Running warm-up

1 set:

100-meter jog

10 Samson stretch walking lunges

100-meter jog

10 alternating elbow-to-insteps

100-meter run

10 reps of squat therapy against a wall

1 set:

400-meter run

Barbell warm-up

2 sets:

5 deadlift shrugs

5 hang muscle cleans

5 good mornings

5 front squats

5 shoulder presses

240126 (Time)

– RX –

For time:

12 squat clean thrusters (75/115 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

– INTERMEDIATE –

For time:

12 squat clean thrusters (55/75 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

– BEGINNER –

For time:

12 squat clean thrusters (35/45 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

Stretching (No Measure)

1 set:

1:00 foam roll glutes/side

1:00 child’s pose

– AT-HOME – (Time)

For time:

12 dumbbell squat clean thrusters (35/50 lb)

400-m run

9 dumbbell squat clean thrusters

400-m run

6 dumbbell squat clean thrusters

400-m run

– Use two dumbbells.