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