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CrossFit WOD, September 16, 2024

CrossFit – Mon, Sep 16

Monday Mindset

Louise Hay

“The thoughts we choose to think are the tools we use to paint the canvas of our lives.”

Your mindset shapes your reality; choose positive and empowering thoughts to create a life you love.

Warm-up

General Flow 0:20 each

  • Easy Bike Erg
  • Arm Circles
  • Knuckle Draggers
  • Active Spidermans
  • Bootstraps
  • Moderate Bike Erg
  • Plank-to-Push-Up
  • Mountain Climbers
  • Inchworms
  • Hard Bike Erg
  • Air Squats
  • Burpees

CT Barbell Flow :15 – :20 each

  • Goodmornings
  • Back squat
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up

Power Clean

  • 3 Hang hang power cleans
  • 3 Power cleans
  • 3 Push press
  • 3 Push jerks

Strict Press

  • Rack barbells
  • [Add lightweight]
  • 1 cued rep per person

Strength
Strict Press (5-7 sets of 1 rep)

12:00 for 5-7 sets of 1 strict press

Primer

Load workout workout weight on barbells

Primer

  • 5/4 Calorie Bike Erg
  • 3 Power Cleans
  • 5/4 Calorie Bike Erg
  • 3 Push Jerks

Metcon
Taskmaster (AMRAP – Rounds and Reps)

AMRAP 15

15/12 Calorie Bike Erg

9 Power Cleans

15/12 Calorie Bike Erg

9 Push Jerks

Barbell: (135/95)

Accessory
Reverse sled (Checkmark)

5:00 reverse sled drag

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