12/21/19

20
Dec

12/21/19

Hub City CrossFit – CrossFit

Warm-up

General Warm Up 2 (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

Barbell Warm Up (No Measure)

5 Barbell Deadlift

5 Barbell Hang Clean

5 Barbell Elbow Rotations/side

5 Barbell Front Squat

5 Barbell Strict Press

5 Barbell Back Squat

5 Barbell Good Morning

Clean Mobility (No Measure)

:30 couch stretch R/L

:30 samson lunge R/L

:30 bar to quad hold

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”

Weightlifting

Clean and Jerk (5x5x3x3x2x2x1x1x1)

Work to a heavy single

Metcon

Metcon (3 Rounds for reps)

AMRAP 6

500 meter Run

1 round of CTB Cindy

as many reps as possible in remaining time of Clean and Jerk (135/95)

Rest 3 minutes

AMRAP 6

400 m Run

2 rounds of CTB Cindy

as many reps as possible in remaining time of Clean and Jerk (155/105)

Rest 3 minutes

AMRAP 6

200 m Run

3 rounds of CTB cindy

as many reps as possible in remaining time of Clean and Jerk (185/135)

Mobility

couch stretch

cat cows

lizard R/L

Wall Triceps stretch