CrossFit – Mon, Dec 11
Warm-Up
Warm-Up
3 ROUNDS GENERAL WARM-UP
10/10 Single Leg Calf Raises*
30 Single Unders**
5 Push-Up to Pike
10 Scap Push-Ups
*On set 3 switch to 15 Tibia Raises.
**RND2 complete Tall Jump Single Unders, RND 3 complete 30 Double Unders / 30 Fast Single Unders.
Into…
2-3 SET SPECIFIC WARM-UP (Time Permitting)
7 Barbell Deadlifts
7 Barbell Muscle Clean
6 Alt. Elbow Punches
7 Barbell Strict Press
Strength – All
Push Jerk (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Jerk)
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
35 Double Unders*
5 Push Jerks (75% of 1-Rep)
*Option for Unbroken.
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
70 Single Unders
5 Push Jerks (65% of 1-Rep)
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle