210112
Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx/Scaled
Metcon (Time)
3 rounds for time of:
9 Power Snatches, 60% 1RM
21 Slam Balls
9 Power Snatches, 60% 1RM
21 Slam Balls
Rest 5 mins before part 2…
Metcon (Time)
3 rounds for time of:
9 Power Cleans, 50% 1RM
21 Slam Balls
9 Power Cleans, 50% 1RM
21 Slam Balls
Super Fitness Robot time:
3:15 or less for power snatch.
3:00 or less for power clean.
3:15 or less for power snatch.
3:00 or less for power clean.
More Likely time:
5:00 or less for power snatch.
4:30 or less for power clean.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
No Equipment Workout
Metcon
3 rounds for time of:
20 Tuck Jumps
Shuttle Sprint, 200 m (4x 50 m)
20 Tuck Jumps
Shuttle Sprint, 200 m (4x 50 m)
Rest 5 mins before part 2…
Metcon
3 rounds for time of:
20 Burpees
Shuttle Sprint, 200 m (4x 50 m)
20 Burpees
Shuttle Sprint, 200 m (4x 50 m)
Optional Accessory Work
400m Run (Time)
Max Effort 400m Run
This is an all out effort for time.
Cool Down
Warm-up
Lacrosse Ball Trap Stretch
1-2 mins per side.
1-2 mins per side.
Frog Stretch
Hold 1-2 mins.