3/14/2020

13
Mar

3/14/2020

Hub City CrossFit – CrossFit

Warm-up

Start with easy 250 m Row/Run/Ski

General Warm Up (No Measure)

2 Rounds:

10 Windmills

10 Arms up and Down

10 Bend and Bow

10 Self Hugs

10 Russian Baby Makers -aka Squat2stands 🙂

Barbell Warm Up (Front Rack) (No Measure)

Barbell Clean Warm Up

2 Rounds:

5 BB Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Shoulder Press and Reach

5 RDLs

5 Front Squat

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

Power Clean ((5x3x1)x3)

3 rounds

Perform a set of 5, a set of 3, and a single

Increase weight by feel for all sets each round

Sets of 5 Should be touch and go

Metcon

“Power Half Hour” (Time)

In Teams of 3: For Time

75 Power Cleans 95/65

75 Cal Row

50 Power Cleans 115/75

50 Cal Row

25 Power Cleans 135/95

25 Cal Row

100 Double Unders

25 Power Cleans 95/65

25 Cal Row

50 Power Cleans 115/75

50 Cal Row

75 Power Cleans 95/65

75 Cal Row

*30 min Time Cap

-One athlete works at a time

Mobility

Saddle

Half Kneeling Split

Seated Straddle