Warm Up
10 Dead Bug LR2
3 Rounds for Quality
90 sec Machine of Choice
10 Inchworms
15 Kettlebell Swings, light load
10 Squat Clean
45 / 35 lbs
Session 1
Weightlifting
I. Every 3 mins x 5 sets: Halting Clean + Clean
2 x 2 + 1 @ 60%
2 x 1 + 1 @ 65%
1 x 1 + 1 @ 70%
Halting cleans are below the knee. Cleans are not touch and go, reset after the halting clean.
% based on 1RM Squat Clean
II. Every 3 mins x 6 sets: Pause Split Jerk + Split Jerk
2 x 2 + 1 @ 60%
1 x 2 + 1 @ 65%
3 x 1 + 1 @ 70%
Pause jerks are with a 2 sec pause in the dip position.
% based on 1RM Split Jerk
Benchmark WOD: Grettel
10 Rounds for Time (CAP 10)
3 Clean & Jerks
3 Burpees Over Bar
RX 135 / 95 lbs
Scaled 95 / 65 lbs
This is a new CrossFit benchmark and one we saw programmed last week at the MACC competition. This one is all about transitions and rep speed. This should be a full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is.
Session 2
(Optional)
Conditioning B
AMRAP 16
20 Chest to Bars
Alternative Renegade Row
15 Russian Swings
20 Handstand Push Ups
Alternative Elevated Pike Push Ups
RX 32 / 24 kgs
Scaled 24 / 16 kgs
Accessory Work
EMOM 9
1st 100ft or 30 steps Farmers Carry, pick load
2nd 45 secs Bench Supported Reverse Curl, pick load
Alternative Reverse Curls
3rd 45 secs Deadlift Hold, pick load
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
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