CrossFit - Mon, Oct 3
Warm-up
<p><b>[3-10:00]</b></p><p>6:00 of</p><p>5 squat to stands + single Arm OH reach</p><p>5/5 knee hug + lunge + twist</p><p>5/5 push up + side rotation</p><p>15s jump rope</p>
Specific Prep
<p><b>[10-20:00]</b></p><p>W/ empty barbell</p><p>5 good mornings</p><p>5 elbow rotations</p><p>5 hang muscle clean</p><p>5 front squat w/ 3s pause at bottom</p><p>5 front squats w/ 1s pause at bottom</p><p>+</p><p>Build in 1-2 more set to starting weight</p>
Weightlifting
<p><b>[20-30:00]</b></p>
Front Squat (@ 21X1; 6,6,6; every 3:00)
<p>Build each set</p>
Front Squat (@ 2111; 8-10 x 3 sets; every 3:00)
Specific Prep
<p><b>[30-35:00]</b></p><p>3 burpees slow pace</p><p>4 burpees moderate pace</p><p>5 burpees fast pace</p><p>+</p><p>w/ empty bar</p><p>3 hang power clean w/ 2s pause at catch</p><p>3 hang power clean no pause</p><p>+</p><p>build to workout weight in 1-2 sets x 6-8 reps</p>
Metcon
<p><b>[35-50:00] </b></p><p> </p><ul><li>CC: PUSH/THRESHOLD</li><li><p>Choose a weight on Hang Power Cleans you can go unbroken on and move fast for all 15 minutes</p></li><li><p>GOAL is to find a pace you can hold that is tough but sustainable.</p></li></ul><p> </p>
Red Ross (AMRAP - Rounds and Reps)
<p>AMRAP 15:00 @ 85%</p><p>7 Bar Facing Burpees</p><p>10 Hang Power Clean (95/65)</p><p>7 Bar Facing Burpees</p><p>35 Double unders</p><p> </p><p><em>OPEN(RX+): HPC (115/85) and 50 Double Unders</em></p>
Red Ross (BUILD) (AMRAP - Rounds and Reps)
<p>AMRAP 15:00</p><p>7 Bar Facing Burpees</p><p>10 Hang Power Cleans (75/55)</p><p>7 Bar Facing Burpees</p><p>50 Single unders</p>
Recovery/Endurance Builder
<p><b>[50-60:00] </b></p><p><i>(start these about 30-60s after workout is over)</i></p><p>90s PVC Hang Power Clean - SLOW/EASY REPS (think 1 rep every 5-10s)</p><p>+</p><p>EMOM 5:00</p><p>10s max push ups</p><p>45s slow & easy floor press w/ PVC pipe</p><p>+</p><p>3:00 EASY jog -or- bike -or- row </p>
