Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Dislocates, Pigeon
Strength & Skill
Position Cleans x 3 (10 sets of 1)
Three cleans in consecutive motion, but pulled from different positions. These positions are ground, hang and mid hang. Reps can start at mid hang and work towards ground or in reverse. The area of pull needing to be worked, will be based on each athlete.
Metcon
Metcon (Time)
30Dec2014
Descending Reps for Time:
Reps 10-8-6-4-2
– L-Sit Pull Ups
– Single Leg Deadlift (53# / 35#)
– Atomic Sit Ups (45# / 25#)