CrossFit – Mon, Sep 16
Monday Mindset
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
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.