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Training for Monday, October 1st

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Warm Up
Group Circle
7 Scap Pull Ups
7 Blank Bar Hang Power Cleans
7 Blank Bar Push Presses
7 Lateral Hops Over Bar
7 Ring Rows
7 Blank Bar Power Cleans
7 Blank Bar Push Jerks
7 Lateral Hops Over Bar
7 Strict Hanging Knee Raises
7 Hang Power Clean and Jerks
7 Lateral Hops Over Bar

Gymnastics Skill Work
Rope Climbs
1-2 Climbs every 2:00 for 5 Rounds
*Those not climbing a rope should spend :20 to :30 working on their foothold followed by 5 strict hanging knee raises (pulling knees as high as possible)

Workout of the Day
13:00 AMRAP
2-4-6-8…. Clean and Jerks 135/95 (Comp 185/125)
20 Lateral Hops Over Bar
20 Hollow Rocks

Cardio CrossFit (9:30am)
24:00 AMRAP
2-4-6-8…. Clean and Jerks 135/95
20 Lateral Hops Over Bar
1-2-3-4… Rope Climbs
20 Hollow Rocks

Cool Down
Jumping Muscles: Static Calf Stretch each leg + Plantar Fascia Massage
Lats: Foam Roll + Banded Stretch each side
Shoulders + Traps: Lacrosse Ball Massage all side of shoulder girdle