CrossFit – Mon, Sep 9
Monday Mindset
Warm-up
General Flow + Jump rope prep
- 0:20 Downward dog
- 0:20 Spiderman
- 0:20 Scorpion
- 0:20 Arm circles
- 0:20 Up and downs
- 0:20 Bunny hops
- 0:20 High jump singles
- 0:20 Low jump singles
- 0:20 Single – single – double
- 0:20 Double unders
CT Barbell Flow :15 – :20 each
- Goodmornings
- Back squat
- Elbow rotations
- Press & reach
- Stiff leg deadlifts
- Front squats
Specific Warm-Up
Clean
- 3 High hang power cleans
- 3 Low hang power cleans
Thrusters
- 3 Front squats
- 3 Push press
- 3 Cued thrusters
- 3 Thrusters
Strict Press
- 2×3 cued reps
Strength
Strict Press (5-7 Building Sets of 3 Reps (3 second pause at eye level))
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause at eye level
* Aim to Increase Weight From 7/29/24
Metcon
Dime a Dozen (AMRAP – Rounds and Reps)
AMRAP 12
9 Hang Power Cleans
6 Thrusters
30 Double Unders
Barbell: (115/85)
45 single unders
Accessory
Shoulders (Checkmark)
[PART A]
3x 10 Seated Dumbbell Arnold Press
Rest 1 Minutes Between Sets
[PART B]
100 Banded Pull Aparts
Confucius
“Choose a job you love, and you will never have to work a day in your life.”
When you find passion in your work, it no longer feels like a chore but becomes a fulfilling part of your life.