21
Feb
022117
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT3 (No Measure)
Mobility
– Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
– Banded Shoulder Distraction – 1:00 Each Side
– Front Rack Stretch – 2:00
– Couch Stretch – 1:00 Each Leg
Activation
30 Seconds Single Unders
3 Rounds:
12 Slow Air Squats
9 Sit-Ups
6 Slow Pushups
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
“Nutcracker” (AMRAP – Reps)
AMRAP 3:
3 Power Cleans, 135/95#
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans, 155/105#
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans, 185/135#
3 Front Squats
3 Push Jerks
Metcon (No Measure)
On the 2:30 x 4 Rounds (10 Minutes)
6 Barbell-Facing Burpees – Slow Pace
6 Barbell-Facing Burpees – Medium Pace
6 Barbell-Facing Burpees – Sprint Pace