CrossFit and Personal Training

From whiteboard to the end of the gym::

3 Rounds

• Side shuffle there, do 10 squats
• Side shuffle back, do 10 banded good mornings
• Jog there, Jog backwards back
• Hold a 20 sec handstand

Then, grab a bar and perform 10 hang cleans, followed by 10 strict presses, followed by 5 split jerks.

E2MOM 3-Position Clean + Split Jerk = 1 Hi Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (from the floor) + Finish with a single Split Jerk

• Set #1 – 2 Complexes @ 50% of 1RM CJ
• Set #2 – 1 Complex @ 55%
• Set #3 – 1 Complex @ 60%
• Set #4 – 1 Complex @ 65%
• Set #5 – 1 Complex @ 70%
• Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

4 Rounds of “Tabata” at each station.

• Station 1 – Box Jump Overs (24/20)
• Station 2 – Deadlifts (155/105)
• Station 3 – Box Jump Overs (24/20)
• Station 4 – Deadlifts (155/105)

A single “Tabata” round consists of :20s on, :10s off.

Repeat this timing scheme for a total of 4 times.  First the box jump overs, and then move directly into the deadlifts for another 4 rounds, then back to the BJO, then to the DL. This is 8 mins total work.

3 Sets:

• 4 lengths of gym – single arm farmer carry.  Do 10 KB Suitcase Deadlifts, after each farmer carry, switch
• :30 sec hanging L sit – legs outstretched or knees up

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs