CrossFit and Personal Training

Row for 2 mins, then, 1 round of:

• 10 kb swings
• 10 kb goblet squats
• 10 banded good mornings

Then grab a bar, warm up the power clean by doing the following with an empty bar:

• 10 deadlifts from mid shin
• 10 dips and shrugs
• 10 muscle cleans
• 10 front rack elbow rotations
• 10 power cleans from mid shin

EMOM x 8 – 2 Power Cleans

Building to 75% of our 1RM CJ, and holding across for 5 sets.

• Set #1 – 60% of 1RM Clean and Jerk
• Set #2 – 65%
• Set #3 – 70%
• Set #4 – 75%
• Set #5 – 75%
• Set #6 – 75%
• Set #7 – 75%
• Set #8 – 75%

In a 5:00 Window…

• 50 Wall Balls (20/14–>10/9)

Time remaining, AMRAP:

• 12 Deadlifts (185/135)
• 12 Bar Facing Burpees

Rest 5:00

In a 5:00 Window…

• 35 Wall Balls

Time remaining, AMRAP:

• 9 Deadlifts (225/155)
• 9 Bar Facing Burpees

Rest 5:00

In a 5:00 Window…

• 20 Wall Balls

Time remaining, AMRAP:

• 6 Deadlifts (275/185)
• 6 Bar Facing Burpees

• 5 minute heavy dball / sandbag bearhug hold

d2) GYMNASTICS ACCESSORY:

A. Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – Single Leg Thigh Taps with Feet on Box x 30 reps (https://www.youtube.com/watch?v=ORyop4MStNc&feature=youtu.be)
• Interval 2 – Reverse Snow Angels x 20 reps @ 1010 (https://www.youtube.com/watch?v=b3e9rENJGCE&feature=youtu.be)

B. Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – Wall-Facing Handstand Marching x 45 seconds
• Interval 2 – Straight Leg Bottom Balance x 40 seconds (https://www.youtube.com/watch?v=likQg9OAdnI&feature=youtu.be)

Followed by….

• For 2 minutes, perform one set of: Nose-To-Wall Handstand Hold x max effort

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