| a) WARM UP:
8 min amrap for quality:
- 10 air squats
- 10 push ups
- 10 tactical frogs
- 10 glute bridge ups
Then grab a bar and start warming up for some squats.
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| b) STRENGTH:
Build to a Heavy Single at each, using a running clock…
- A) From 0:00 – 8:00: Pausing Front Squat (2 secs at bottom)
- B) From 8:00 – 16:00: Clean Pull + High Hang Squat Clean + Hang Squat Clean
- C) From 16:00 – 24:00: Squat Clean
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| c) WOD:
Ascending Ladder for 10 Minutes:
- 3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees
- 6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees
- 9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees
- 12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
- …
Continue to add (3) repetitions to each movement until the 10-minute cap.
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d) ACCESSORY WORK:
- Accumulate 20 alternating pistols
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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CrossFit and Personal Training 