CrossFit – Thu, Sep 5
Thursday Mindset
Warm-up
Specific Warm-Up
Power Clean
- 3 High hang power cleans
- Be quick under the bar, fast elbows
- 3 Hang power cleans
- Fully extend the hips, before being fast under the bar.
- 3 Power cleans
- Hip extension + speed under the bar
Deadlift
Add light load
- 5 Cued reps hips to above knee
- 5 Cued reps above knee to mid shin
- 3 Cued reps mid shin to standing & tempo down
Strength
Deadlift (5-7 Building Sets of 3 Reps (* 5 Second Negative ))
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 5 Second Negative
* Aim to Increase Weight From 7/24/24
Metcon
To-Do List (AMRAP – Reps)
On the Minute x 10:
15 Push-ups
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 5:
Max Calorie Row
Score = # of power cleans + calories on the rower
Accessory
Gun Show (Checkmark)
Gun Show
[PART A]
3×10 1-Arm Dumbbell Row (Each Side)
[PART B]
3×30 Banded Curls
Rest 1 Minute Between All Sets
General flow
CT Barbell Flow :15 – :20 each