General Warm Up (5-12)
3 rounds:
10 Plank Plate Step Ups
10 Ring Row
10 Banded Bradford Press
10 Plate Ground to Overhead (start light, increase load each round if possible)
Plank plate step ups:
Specific Warm Up (12-25)
DB Power Clean:
5 DB Deadlift (each arm)
5 DB Hang Power Clean (each arm, aim for DB outside of leg)
4 Dual DB Deadlift
4 Dual DB Hang Power Clean
4 DB Hang Power Clean (from floor)
Pullup:
5 Scap Pullups
3 Bottom Up Strict Pullup (go from lockout to half way up and back down)
3 Top Down Strict Pullup (go from chin over bar to half way down and then go back up to chin over bar)
3 Strict Pullup (full range of motion)
HSPU/HS Walk:
:15 HS Hold
10 Shoulder Taps (L+R=1, can do hand lifts if needed)
3 Negative HSPU (:03 lower each rep)
3 Strict HSPU (or option)
then…
work on gymnastic strength
(25-40)
15 Min Clock…
Pick one of the following
1) 4-5 sets of Max HS Hold (1 sec= 1 rep)
2) Accumulate 200 Shoulder Taps (L+R= 2 reps)
3) Accumulate 200-300′ HS Walk
RXConditioning (42-54)
AMRAP 12
6 double dumbbell power clean (50/35lb.)
6 strict HSPU
6 strict pull up
Goal: 8-10 rounds (1 round every 1:30 avg.)
*It will be likely for some to go 12 rounds if their local muscle stamina holds up for the strict work here!
Intermediate
AMRAP 12
6 double dumbbell power clean (35/20lb.)
6 strict hspu (1 abmat)
6 strict pull up (band under feet across rig)
Baseline
AMRAP 12
6 double dumbbell power clean (10/5lb.)
6 strict pike HSPU (pike position from feet)
6 strict pull up (leg supported, self spot) OR Ring Row
(56-60)
:30 Banded Lat Stretch (each side)
:30 Banded Crossbody Shoulder Stretch (each side)
*Can also bend over on crossbody stretch to get more t spine stretch
(0-5)
We are spending time after the warm up today to develop your skills and drills! The goal is to come with a “growth mindset” and be ready to improve. What is a “growth mindset”? Well I’m glad you asked. We hope it is something all of you have that attend our CrossFit gym, but incase you don’t, let us share with you what it entails. A growth mindset is the belief that your abilities, intelligence, and skills can improve with effort, learning, and persistence. Instead of thinking, “I’m just not good at this,” a person with a growth mindset thinks, “I’m not good at this yet — but I can get better.” Have this mindset and find ways to hand it down to your children, or friends–they will be successful because of it in all they do. They’ll have no quit. After we “practice” we get after a nasty triplet where the goal is to develop strict strength under fatigue. The DB power cleans will get the breathing and heart rate up a bit and then we are stuck with the pound for pound strength we have or the lack thereof with the strict HSPU and strict pull ups. We want to scale today so we are able to have pretty continuous movement and hit the desired stimulus of between 8-10 rounds. Keep your scales to anything that continues to develop strict strength, no kipping.