CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Regular Bear Crawls

Sumo Squat + Air Squat

Tall Duck Walks

Walking Bird Peckers

Zombie Inchworms

Jumping jacks – full ROM

Interval Bonanza

Part 1) Tabata Push-up

Part 2) Inverse Tabata Plank Get-up Get-downs

Brief:

Tabata is 20 sec on, 10 sec off.

Inverse Tabata is 10 sec on, 20 sec off.

Workout Prep

Warm-up (No Measure)

Review the power clean and jerk with an empty barbell/set of dumbbells.

Work up to a heavy set of 4 using 5-6 sets.

2 Deadlift + 2 power clean + 2 push jerk

3-4 sets.
Unloaded

20 sec. Burpee to target jumps

10 sec. Plank shoulder taps

10 sec. Rest

3 sets

Metcon (Time)

8 DB Power Clean and Jerk

16 Plank Rows (8 each side)

4 Rounds

* Every 2 min. perform 60 Double Unders
Fully Loaded

4 Power Clean and Jerk (heavy)

8 Strict Pullup

4 Rounds

* Every 2 min. perform 60 Double Unders

Unloaded

8 Burpee jump to target

16 Plank Shoulder Taps

4-5 Rounds

* Every 2 min. perform 20 Jumping jacks

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