1/11/2020

10
Jan

1/11/2020

Hub City CrossFit – CrossFit

Warm-up

Clean Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Dead Lift

5 PVC Sumo Deadlift High Pulls

5 PVC Front Squats

5 PVC Cleans

then–>

PVC Burgener Warm Up w/ Coach Together

Jerk Warm-up (No Measure)

5 PVC Pass Throughs

5 PVC Jerk Grip Press and Stretch

5 PVC Push Jerk

5 PVC Split Jerk

Movement Coaching and Progressions

Burgener Warm Up- Clean (No Measure)

1. Down and Finish “speed thru the middle”

2. Elbows high and outside “keep the bar close”

3. muscle clean “fast elbows”

4. Front rack lands “footwork”

5. Tall Cleans “fast pull under”

Strength

Clean and Jerk (4x4x3x3x2x2)

Metcon

Metcon (Time)

For Time (with a partner) complete:

20-18-16-14-12-10

Calorie Row

Hand Release Push-Ups

Both partners must complete each round- “you go, I go”

Then->

60 Clean and Jerks 155/115