CrossFit WOD, December 18, 2023

CrossFit – Mon, Dec 18

Warm-Up
Warm-Up

GENERAL WARM-UP

3 ROUNDS (:20 ON/ :10 OFF)*

Toe Touch Jumping Jacks

Lunge + Twist

Jumping Squats

Alt. V-Ups

*1 RND = MOVT 1 – MOVT 4.

SPECIFIC WARM-UP

1-2 ROUNDS (Time Permitting)

10 Alt. Groiners + Twist

5 Clean Deadlift

10 Elbow Punches

5 OH Presses

Workout – Performance
“THE CALI BEAR” (Weight)

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)

Workout – Fitness
“THE CALI BEAR (FITNESS)” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (70/47.5)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)