CrossFit - Wed, Sep 16
Warm-Up:

General Warm-Up

1:30 Cardio Choice

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:20 Hand to Hand Wrist Circles

10 Back Slaps + 10 Alternating Arm Swings

8 Behind the Neck Elbow Punch Throughs

10 Bootstrap Squats

5/5 Worlds Greatest Stretch

10 Bend and Bow

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2 Sets

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Squat Jumps

5 Behind the Neck Strict Press

Specific Barbell Prep

2 Sets: Empty, Then Light Loads

2 Clean Pulls (Bar Close, Shoulders Over)

2 Low Hang Power Cleans (Focusing on Point of Performance)

2 Power Cleans

2 Push Jerks (Dip, Drive, Punch)

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6 Alt Step-Ups

3 Box Jumps @ Moderate Height (Step Down)

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Then build to opening load on the complex

Clean and Jerk (Every 3:00 x 5 Sets 1 Clean Pull + 1 Low Hang Power Clean Rest 10 seconds 1 Power Clean + 1 Push Jerk Rest 10 seconds 2 High Box Jumps)

• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.

• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.

• Make manageable jumps and focus on snappy quality reps on each set.

"In the Rough" (AMRAP - Rounds & Reps)

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Score = Rounds + Reps

Barbell: 155/105lb (70/48kg)

Goals: 6+ Rounds

Stimulus: Barbell Conditioning

RPE: 8.5/10

Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.

Secondary Objective: Hold burpee cadence steady from round one to the finish.

[In the Rough: Levels] (AMRAP - Rounds & Reps)

Level 2:

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Barbell: 135/95lb, 61/43kg

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Level 1:

7:00 AMRAP

3 Hang Power Clean

5 Push Jerk

7 Bar Facing Burpees

Barbell: 75/55lb, 52/34kg

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Masters 55+:

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Barbell: 95/65lb, 43/30kg

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Competitor:

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Barbell: 185/125lb (84/57kg)

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Hotel Gym / Travel:

7:00 AMRAP

3 Dumbbell Power Clean

5 Dumbbell Push Jerk

7 Burpees over the Dumbbells

Dumbbells: 50/35lb (22.5/15kg)

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Big Class Notes:

We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.

PRVN Reset

For Quality

2 Sets:

8 Prone Swimmers

:20/:20 Crossbody Lat Stretch

1:00 Seated Hip Internal Rotation + External Rotations

:30/:30 Couch Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

100ft (30m) Dual Kettlebell Front Rack Carry

15 GHD Hip Extensions

:30 Sorenson Hold