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