We revisit a one and done movement in the CF Open today! The dumbbell hang clean and jerk has only appeared once, and this was it’s only time. This is a long grind of a workout and depends greatly on the pace you are willing to try to hold on the machine. Due to demand and class size feel free to utilize both bikes and rowers as the erg. Be mindful to make adjustments to calories as listed below.
:20 Bike/Row
:10 Rest
X 10
These intervals today are a seal breaker, start slow and build intensity so that the last 2 intervals feel like your reaching your normal breathing rate in a workout.
________
1:00 dead hang (accumulate or unbroken)
1:00 top of push up hold (accumulate or unbroken)
________
10 Scap pull up
10 Sit up
10 Sinlge arm DB Deadlift each side
2 rounds
_______
RXConditioning:
“18.1”
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row
50/35lb. DB
*Bike cals: 12/9 cals per round
Intermediate:
“18.1”
Complete as many rounds as possible in 20 minutes of:
8 Hanging leg raise/ Knees to chest
10 dumbbell hang clean and jerks
14/12-cal. row
35/20lb. DB
Baseline:
“18.1”
Complete as many rounds as possible in 20 minutes of:
8 V Ups
10 dumbbell hang clean and jerks
14/12-cal. row
15/10lb. DB
Banded Lat stretch
1:00 each side
Cross body shoulder stretch
1:00 each side
Cobra
1:00
