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WEDNESDAY 200805

Warm-up

200m Jog
15 Dislocates
10 Good Mornings
10 Leg Swings
10 Behind the neck Presses with PVC
Kneeling Front Rack/Wrist Stretching
10 Bird Dogs
10 Glute Hip Bridges
10 Hollow Rocks
10 Squats

With an empty barbell….

5 Front Squats
5 Strict Press
5 Hang Cleans
5 Push Jerks

Review the Clean and Jerk to prep for the strength


Strength and Skill

Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.


FITNESS 200805

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups

Scoring:


“2008 CrossFit Games Finale”

For time:
30 Squat Clean & Jerks (155/105 lbs)

Time cap of 10 minutes.


At Home Warm-up

When the running clock starts, perform…

Two sets of:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats
5 Single-Arm Windmills per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm

Rest 60 seconds between sets


2 Minute AMRAP repeats

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 Alternating Lunges with Farmer’s Carry
Max Reps of Alternating Arm Dumbbell Thrusters

Rest 2 minutes between sets, and repeat for a total of FIVE sets.

For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.


Mobility

Figure Four on Foam Roller
Mash Quads
Roll Posterior
LAX to Feet and Shoulders

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