HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
:20-30s Ring Support
:20-30s Dead hang Hold on pull up bar
:20-30s Superman Hold
B: Clean (Pull Complex - Build to Heavy 5 TNG Power cleans)
3 Sets:
1 Clean Grip Tempo Deadlift (4s up, 4s down)
1 Clean Grip Deadlift
1 Clean Pull
really work on positioning
then
build up to a heavy 5 touch and go power clean
C: Metcon (Weight)
Part 1-
AMRAP 15:
30 Double Unders (sub 60 single unders)
15 Deadlifts (R+115/75, Rx 95/65)
30 Double Unders
15 Hang Power Cleans
30 Double Unders
15 Push Jerks
Part 2-
At the 15 until 23min
Then 8 minutes to find heaviest lift in the COMPLEX of: 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell.
We have made this workout a little CrossFit Open-Esg. Workout…then lift heavy.
It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.
Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’.
DOUBLE UNDER
This will take less than :30. The shoulders will feel it in latter rounds.
30 reps are just enough to make the barbell feel a little more uncomfortable.
DEADLIFT
15 Deadlifts at will take ~:30.
Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for the Hang Power Clean. A lot of athletes should think of a loading that they can break into 2 sets by choice.
HANG POWER CLEAN
we start to move into a light-medium loading. However, like the Deadlifts athletes should be considering 2-3 sets across the board.
Movement starts with athlete standing up and taking a bow to the "hang".
Possibly the movement that will cause the most difficulty…..and increase the grippy-ness!
PUSH JERK
Although not typically categorized as the "moderate" load, for 15 reps in a 15:00 AMRAP, will definitely start to feel on the heavier side.
Published by: Breanne Feudale in Uncategorized