051917
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT16 (No Measure)
Mobility
– Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
– Wrist Stretches – :30s in each position
– Couch Stretch – 1:00 Each Leg
– Ankle Flexibility (Dorsiflexion) – 1:00 each foot
Activation
1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Clean and Jerk (EMOM – Building to a Heavy Single)
Build slowly with an EMOM
0:00 – 2 Reps @ 50%
1:00 – 2 Reps @ 55%
2:00 – 2 Reps @ 60%
Rest 1:00
4:00 – 2 Reps @ 65%
5:00 – 2 Reps @ 70%
6:00 – 1 Rep @ 75%
7:00 – 1 Rep @ 80%
In the time remaining before 10:00 build to a heavy single
Metcon
“Surfer On Acid” (Time)
3 Rounds:
400 Meter Run
21 Burpees