CrossFit and Personal Training

• light rolling for 2 min of T spine / lats
• light rolling for 1 min of quads / adductors
• 30 sec couch stretch per leg
• 1 min banded ankle distraction

3 Rounds:

• 5 push ups
• 10 squats
• 15 hollow rocks

From 15-20 min

Coach Led Introduction of Primer + positions

From 20-26 min

E1.5MOM Barbell Primer (based on C&J) – clean pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk

• 0 min @ 50%
• 1:30 @ 55%
• 3:00 @ 60%
• 4:30 @ 60%
• 6:00 @ 60%

• 15 min to Establish 1RM Clean & Jerk

8 min ascending ladder:

• 3 Power Snatch (95/65)
• 3 HSPUs
• 6 Power Snatch
• 6 HSPUs
• 9 ….
• 9….
• 12….
• 12….

• Tabata situps – 20s on, 10s rest
• Headstand work

• Repeat mobility from warm up, adding 2 min pigeon per side