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041017

10
Apr

041017

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT14 (No Measure)

Mobility

– Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side

– Front Rack Stretch – 1:00

– Wrist Stretches – :30s in each position

– Ankle Flexibility (Dorsiflexion) – 1:00 each foot

Activation

3:00 Slow Bike or Row

1:00 of alternating Samson Stretches

2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

10 Russian Baby Makers

2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

10 Warrior Squats

Barbell Warmup (Empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Clean Pull + High Hang Squat Clean Hang Squat Clean + Split Jerk (Every 2:00 x 7, climbing)

Post final load

Suggested set loads:

50%, 60%, 65%, 70%, 75%…. max, max

Metcon

Metcon (AMRAP – Reps)

4 Rounds, rotating “On the Minute”:

Minute 1 – 1 Round of CTB Cindy

Minute 2 – 15/12 Calorie Row

Minute 3 – Max Reps Power Clean and Jerks, 135/95#
Post total reps completed within timeframes

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