CrossFit and Personal Training

From whiteboard to the end of the gym::

3 rounds:

• Side shuffle there, do 5 slow squats
• Side shuffle back, do 5 push ups
• 10 Dowel overhead squats with 5 sec paused at bottom

Then grab a bar, warm up the overhead squat.

E2MOM PAUSING OVERHEAD SQUAT

7 Sets of 1:

3 Pauses during the lift:

• 5 second pause at parallel
• 5 second pause at bottom of squat
• 5 second pause just above parallel (power receiving)

** Slowly and steadily build in weight over the total 7 repetitions, *only* increasing in load if we are moving not just “well”, but very well. We make changes to our positioning at the lighter loads with diligent practice.

Part 1 – In a 5:00 Window…

• 50/35 Calorie Row Buy-In

Time remaining, Max Rounds of:

• 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)

Rest 5:00

Part #2 – In a 5:00 Window…

• 35/25 Calorie Row Buy-In

Time remaining, Max Rounds of:

• 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)

Rest 5:00

Part #3 – In a 5:00 Window…

• 20/15 Calorie Row Buy-In

Time remaining, Max Rounds of:

• 3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)

**Each part is scored separately, as rounds + repetitions.

OTM x 7 – 1 Squat Clean

• Set #1 – 60% of estimated 1RM CJ
• Set #2 – 65%
• Set #3 – 70%
• Set #4 – 75%
• Set #5 – 80%
• Set #6 – 80%
• Set #7 – 80%

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