CrossFit and Personal Training

• 1:30 Light Bike/Row.Ski
• 10 Burpees
• 10 Box Step-Ups + Step-Downs
• 15 Banded Good Mornings
• 20 Sit Ups

Then, with an empty barbell:

• 5 Good Mornings
• 5 Back Squats
• 5 Strict Presses
• 5 Stiff Legged Deadlifts
• 5 Hang Muscle Cleans

Every 90 Seconds x 6 Sets of 2 Reps – Pausing Power Clean

*Pauses take place at:

1 – Just below knee-level

2 – Jumping Position (hang – above knee)

3 – Power Catch Position (elbows high, front rack position)

• Set #1 – 2 Reps @ 50% of 1RM Clean
• Set #2 – 2 Reps @ 55%
• Set #3 – 2 Reps @ 60%
• Sets #4, 5, and 6 – 2 Reps @ 65%

Part 1 – 4 min AMRAP:

• 27 Calorie Row
• 21 Power Cleans (135/95)
• 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 2 – 4 min AMRAP:

• 27 Calorie Row
• 21 Power Cleans (115/80)
• 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 3 – 4 min AMRAP:

• 27 Calorie Row
• 21 Power Cleans (95/65)
• 15 Burpee Box Jump Overs (24/20)

d) Finisher:

MIDLINE WORK:

3 Sets for Quality:

• :30s L-Sit
• 20 Sit Ups

• Every 30 seconds, for 3 minutes (3 sets) of: Handstand Marching on Box x 20 reps

Followed by. . .

Option 1 –

• One set of: Kick-Up to Handstand on Wall practice x 2 minutes (rest as needed)

Option 2 –

• One set of: Wall-Facing Handstand Marching x 2 minutes (rest as needed)

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