Intent: Go heavy, then go CrossFit. This day is one that will be a favorite to many! Heavy cleans, the goal is to set a new PR if it is there! Then we have a high level, high load workout that should progress in weight for everyone, even when selecting to scale the workout.
3:00 row or bike
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3 inch worm
6 Spider-Man + twist
8 walking lunge
5 air squat
5 squat jump
10 Kipping swing
3 rounds
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3 deadlift
3 hang power clean
3 front squat
3 squat clean
2 rounds with empty barbell
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Prep for strength!
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RX conditioning:
15/12/9/6/3 Squat clean
21 Toes to bar
63 Double under
5 rounds for time
135/95
185/125
225/155
255/175
275/185
*Each round increases in load, each round decreases in reps for squat clean.
Intermediate:
15/12/9/6/3 Squat clean
12-15 Toes to bar (scale volume and keep RX movement when possible)
32 Double under (scale volume, keep movement)
5 rounds for time
95/65
135/95
165/115
185/125
205/135
Baseline:
15/12/9/6/3 Squat clean
21 Hanging or lying leg raise
40 lateral bar jump over
5 rounds for time
45/35
65/45
95/65
115/75
135/95
3-5 minute easy bike
