Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 15 min cap

10 Iron cross/RO2VS

1:00 Thoracic foam roll

10 Prone thoracic rotations ea side

3:00 Cardio

20 Banded glute bridges

20 Banded lateral steps ea way

10 Push-ups

1:00 Tricep stretch ea arm

10 RDL’s

10 Barbell hang power cleans

Metcon (Weight)

EMOM 14

Odd min: 2 Power cleans

Even min: 5 Strict hspu

Try to build to a heavy 2 RM power clean

Scaled: (5) 3-second negative push-ups

Rx+: 45#/25# plate strict deficit push-ups

Score is heaviest weight lifted

Metcon (Time)

For time: 13 min cap

15 Pull-ups

5 Hang power cleans (95/65)

10 C2B

5 HPC (95/65)

5 Bar muscle ups

5 HPC (115/75)

15 Pull-ups

5 HPC (115/75)

10 C2B

5 HPC (135/95)

5 Bar muscle ups

5 HPC (135/95)

Rx+:

– 115/75

– 135/95

– 155/115

Fire breather:

– 185/95

– 205/115

– 225/125