Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
AMRAP 8
45 secs Air Bike
20 Alt. Plank Shoulder Taps
Weightlifting
Week 9
I. EMOM 6: Muscle Clean + Front Squat
3 x 2 + 2
3 x 2 + 1
Use heaviest weight you can for each set
Use this as a technique warm-up. Build by feel and focus on full extension on the pull and fast feet on the snatch balance.
II. Every 3 mins x 5 sets: Power Clean
2 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
Sets are not touch and go, reset between.
% based on 1RM Power Clean
Conditioning (Choose 1)
Option 1
2021 CrossFit Games - Event 4
For Time
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Thrusters
Wall Walks
Alternative Elevated Inchworms
10 - 8 - 6 - 4 - 2
Wall walks
Thrusters
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Option 2
For Time
Option 1
50 - 35 - 20 Double Unders
9 - 7 - 5 Ring Muscle-ups
200 ft Sandbag Carry
Alternative DB Front Rack Carry Walk
Option 2
100 - 75 - 60 Double Unders
15 - 12 - 9 Strict Pull Ups + Strict Ring Dips
Alternative Bent over row + Chair Dips
100 ft Sandbag Carry
Alternative DB Front Rack Carry Walk
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Accessory Work
4 Rounds for Max Reps
Alternative Banded Strict pull ups
15 Feet Elevated Parallette Push-ups
Alternative Feet Elevated dumbbell Push-ups
30 - 40 secs Kneeling Double Dumbbell Overhead Hold
15 Med Ball Sit Ups or GHD Sit Ups
athlete picks load
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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