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CrossFit — February 4, 2020

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2.4.20

Warm-up
3:00 Band Activation (Posterior Chain/Shoulders)
2:00 Front Rack Mobility
5 Clean Grip Deadlifts
5 Clean Pulls
5 Power Cleans
5 Front Squats
5 Push Presses
5 Power Cleans
5 Thrusters
5 Power Cleans
Power Clean (3 EMOM x 8 (not TNG))
All sets @ 80% 1RM
Metcon (AMRAP – Rounds and Reps)
4 x 3:00 AMRAP, 1:00 Rest
2-4-6-8…
Box Jumps 24/20
Thrusters 95/65

*Continue where you left off each round
*Rx+ 115/75, 30/24
*Health and Fitness: 65/45 Thrusters 20/16 Box Jumps
*Stimulus: Thruster weight should allow for unbroken reps through the round of 10s

Accessory Work
5 Rounds
X Unbroken Chest to Bar Pull Ups
Rest as needed
*Unbroken reps should be a target between 40-60% of your max reps that you can perform for multiple sets. For those with big sets, rest can go up to, but should not exceed, 2:30
*Scale to regular chin over bar pull ups or unbroken kipping rhythm jumping pull ups

Cool Down
Lacrosse Ball Smash Plantar Fascia + Delts
Foam Roll Glutes, Quads and Calves