CrossFit – Thu, Oct 1
Warm Up
Push Press (Weight)
Every 2:30 x 4 sets
Set 1: 8 reps at 60-75%
Set 2: 7 Reps at 65-70%
Set 3: 7 Reps at 70/75%
Set 4: 6 Reps at 75+
“Chain Reaction” (5 Rounds for reps)
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders
Rx: 50s/35s
S1: 35/25
Single Unders: 75 Reps
Goal: Unbroken movement in all sets
Time Goal: :55-1:15 per set
Secondary Goal: Consistent time across all sets
Competitor Dumbbell: 70/50, all sets must be unbroken if using this weight.
DO NOT DROP DUMBBELLS.
2 Min Cardio of Choice
—
20 sec wrist circles
20 sec back slaps
20 sec Alt Arm Swings
12 banded pull aparts
20/20 sec crossbody lat stretch
8 Inchworm with Push Up
2 Sets:
30 Seconds Jump Rope Practice
5/5 Dumbbell Strict Press
8 Double DB Deadlift
20 Bear Plank Shoulder Taps
Barbell Warm Up