CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 good-mornings

30 sec Plank Hold

10 Alt. Single leg bird peckers

10 Alt. Cossack Squats

10 Plank Shoulder taps

2 rounds

Unbroken Ladder

Unbroken Push-up

1-2-3-4-5…

Rest 30 sec – 2 min between sets.

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

With an empty Barbell/set of dumbbells, go through some progressions for the Hang Cluster and Thruster

Front Squat – Press with Squatting stance – Push Press – Full Thruster

Hang Power Clean – Hang Squat Clean – Full Hang Cluster

3 x 3 reps of Complex

2 x 5 reps of Complex
Unloaded

Tabata Hollow Hold/dead bug – scale to knees bent

20 sec. on/10 sec. Dead bug

2 x 4-point heel taps

4 x 6-point burpee (pause at each point of burpee)

6 Alt. Cossack Squats

Metcon (AMRAP – Rounds and Reps)

1-3-6-9-12…. until you can’t perform unbroken sets

Complex (1 rep = the following:)

1 Hang DB Cluster

1 DB Thruster
Fully Loaded

9-6-3-1

Complex (1 rep = the following:)

1 Hang Cluster

1 Thruster

* unbroken

Unloaded

2-4-6-8-10

4-point Heel Taps

Burpees

Cossack Squats

Cooldown

Warm-up (No Measure)

Cool Down with some lying Internal rotation/extension work

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