CrossFit and Personal Training

3 Rounds:

• 10 air squats
• 10 glute bridges
• 6 Runners lunge with twist
• 6 jumping squats

Then grab a bar and start warming up for some squat cleans.

SQUAT CLEAN COMPLEX

E2MOM complex: Clean Pull + High Hang Squat Clean + Hang Squat Clean

• Set #1 – 50% of 1RM Squat Clean
• Set #2 – 55% of 1RM Squat Clean
• Set #3 – 60% of 1RM Squat Clean
• Set #4 – 65% of 1RM Squat Clean
• Set #5 – 70% of 1RM Squat Clean
• Set #6 – 75% of 1RM Squat Clean
• Set #7 – 80% of 1RM Squat Clean

3 Rounds:

• 10 Front Squats (185/135) ** pick a weight where the 1st round MUST be unbroken (taken from the ground)
• 20 Chest to Bar Pull-Ups ** If we do not have consistent C2B PU – modify to an appropriate volume: Mod 1 – 10 Reps, Mod 2 – 15 Reps. If we are below 10 reps per round, use a band and go to 10 repetitions per round
• 50 Double Unders (scale: 1 min of DU attempts + 50 singles)

Time cap: 20 mins

Pistol Practice:

• Advanced: 10 alternating per min x 5 – working on depth, speed and close to perfect technique
• Medium: work on form, use weight to help balance, stay on full foot
• Beginner: working the single leg from a box, or squatting on a band

(ask your coach for assistance)

• Pigeon pose – 2 mins per side
• Smash calves/achilles