General Warm Up (5-12)
10/7 Calorie Row
7 Yoga Pushup
10 Bend and Bow
10/7 Calorie Row
:30-:45 Side Plank (right side)
15-20 Banded Good Morning
10/7 Calorie Row
:30-:45 Side Plank (left side)
10-15 Kettlebell Swing
Specific Warm Up (12-30)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
Power Clean:
Above Knee-
3 Jump and Shrug
3 High Elbows
3 Muscle Clean
3 Hang Power Clean
Mid Shin-
3 Power Clean (:03 count up)
5 Power Clean (full speed)
Then…
Do 3 Deadlift + 1-2 Power building to workout load (can stop power cleaning when it becomes challenging)
(30-35)
3-4-5
Deadlift
Bar Facing Burpee
RXConditioning (37-53)
10:00 AMRAP
Deadlift (225/155lb.)
Barfacing burpee
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
10:00-16:00: Establish heaviest power clean possible.
Intermediate: 185/125lb.
Baseline: 7-1-7, 75/55lb.
*If you finish the AMRAP before 10:00 is up, input your score as 208 reps, and then put your time in your notes.
10:00-16:00: Establish heaviest power clean possible.
(56-60)
Tabata Abmat Situp
(0-5)
We kick down the door this week with a doozy. This is a workout we did in the CrossFit Open in 2022. If you have been around that long, go back and check out your score. If you are a freak…you finished this under the time cap. If you are merely one of the fittest humans on earth (all of you in this gym, yes you are!) then you probably didn’t finish but ended up with a rep score. Try to best that today!! And if you haven’t, bust your butt to get as far as you can. Steady is the key, it’s easy to come out very fast and run smack into a wall around minute 4–don’t do that. Today the twist is that after we build all that fatigue, we test to see how strong we are under that duress. In 6:00 you will build to a heavy power clean single. The rule is the hips must stay above parallel, so no squat cleans allowed. Let’s see what you’ve got!