Announcements
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, for Quality
1:00 Bike, increase intensity each set
8/8 Dual DB Split Stance Romanian Deadlift
6 Inchworm Push-Ups
10/10 Glute Bridge March
15 Air Squats
AA: Warm-up (No Measure)
Barbell Prep / Technique
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
into..
3-5 Sets
3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set
B: Weightlifitng complex (Weight)
Power Clean + Squat Clean
10:00 EMOM
min 1-3: 3+1 Reps @ 60-65%
min 4-6: 2+1 Reps @ 65-70%
min 7-8: 2+1 Reps @ 70-75%
min 9-10: 1+1 Rep @ 80%
*All singles. Focus onset-up and speed through the middle
C: Metcon (Time)
3 Rounds for Time
18 Wall Balls (Rx 20/14, S 16/12)
50m Prowler Push (RxMen Four 45/ Women Two 45 Plates, S:Men two 45/ Women Two 25 Plates) (25m down, 25m back)
9 Power Clean
6 Front Squat
Load: (Rx155/105, S 125/85)
Goal: 12:00-18:00 minutes
Time Cap: 20:00
Primary Objective: Complete each round in sub 3:30 minutes
Secondary Objective: Stay unbroken on the Wall Balls
Stimulus: Barbell Cycling / V02 Max
RPE: 8/10
Published by: Breanne Feudale in Uncategorized