CrossFit – Fri, May 10

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Jump-rope prep

1 round:

:20 single-unders

:20 single-unders jog in place

:20 single-unders jump front to back

:20 single-unders jump side-to-side

:20 single-unders jumping lunges

:20 single-unders left leg

:20 single-unders right leg

– Rest :10 between movements.

Rack position

1 set:

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbows

10 back squats with elbows high in the back rack

• Move bar to the front rack and attempt to get as many fingers on the bar as possible.

• Lead athletes through the first set and then let them move through the last 3 on their own for a total of 12 reps.

2 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

240510 (Time)

– RX –

For time:

9-7-5:

Deadlifts (125/185 lb)

Hang power cleans

Front squats

– INTERMEDIATE –

For time:

9-7-5:

Deadlifts (95/135 lb)

Hang power cleans

Front squats

– BEGINNER –

For time:

9-7-5:

Deadlifts (55/75 lb)

Hang power cleans

Front squats

Skill Work (Checkmark)

Post-workout:

Accumulate:

50 good mornings

– Rest as needed.

– Athlete chooses load.

Stretching (No Measure)

1 set:

1:00 foam roll quadriceps/leg

1:00 foam roll hamstrings/leg

– AT-HOME – (Time)

For time:

15-12-9

Dumbbell deadlifts (35/50 lb)

Dumbbell hang power cleans

Dumbbell front squats

– Use two dumbbells.