CrossFit and Personal Training

4 Rounds:

• 5 air squats
• Run to the end of the gym and back
• 2 burpees
• 5 jumping jacks

Then grab an empty bar and do 10 thrusters.

A “Cluster” is short for – Squat Clean Thruster.  On these repetitions, we are looking for a true “thruster” finish. Not a jerk.

• AMRAP :20s – Clusters (115/80)

Rest :40s

• AMRAP :40s – Clusters (135/95)

Rest 1:20

• AMRAP 1:00 – Clusters (165/110)

Rest 1:20

• AMRAP :40s – Clusters (135/95)

Rest :40s

• AMRAP :20s – Clusters (115/80)

In this format, we have three weights. We climb from the lightest to heaviest and then return back to where we started.

Ascending Ladder for 7:00…

• 3 Thrusters (95/65), 3 Bar Facing Burpees
• 6 Thrusters (95/65), 6 Bar Facing Burpees
• 9 Thrusters (95/65), 9 Bar Facing Burpees
• 12 Thrusters (95/65), 12 Bar Facing Burpees
• …..

Continue to add (3) repetitions to each movement per round

Every 30 seconds, for 3 minutes (3 sets) of:

• Interval 1 – Pull-Up Negative x 4 reps @ 40A1
• Interval 2 – Lat Insertion Pull-Up x 8 reps @ 1010

*Keep your elbows pulling to the sides and away from your body (laterally).

Followed by. . .

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

• Interval 1 – Jumping Pull-Ups x 20 reps
• Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds

THEN:

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

• Interval 1 – L-Sit Lifts on Box x 20 reps
• Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)

Followed by. . .

• For 60 seconds, perform one set of: Flutter Kicks on Box x max reps

• Roll quads, adductors, T Spine plus couch stretch