CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Straight Arm and Leg Bear Crawl
Lateral Sumo Squats – face sideways while performing and Sumo their way down the gym
Zombie Inchworms
Tall Duck Walks
Walking Lunges with Body Rotations (twist at the waist) + Samson Stretch (arms stretched overhead)
Low Side Shuffles there and back
Frog Jumps down the gym
10 reps Hip Flow #1
10 Single-leg Hip Extensions in Supine Plank (each side)
10 Pulsing Lunges (each side)
1-2 rounds
Workout Prep
Warm-up (No Measure)
As a group, have them go through these progressions:
Hollow Rock Hold
Rock in Hollow Rock Hold
Keep arms/shoulders up and move legs up and down, maintaining a good position
Switch to keeping legs up and moving arms/shoulders up and down
Perform full V-up movement
10 Static Step-ups on each side
20 MB Toe-taps
10 Box Jumps – jump up, step down
8 Box Jumps – use workout height
Fully Loaded
Back Squat prep
10 reps with an empty barbell – pause at the bottom for 3 sec. after every 2 reps
8 reps – pause at the bottom for 5 sec. after every 2 reps
6 reps – no pause
2-3 x 4 reps back squat
* The second set of 4 should be done at their working weight.
Bar muscle-up prep
BIG Kips – The kip needs to be bigger than a pullup kip
Big Kip + Pulling down on the bar in the back swing
Pulling Knees up, or popping the hips
Unloaded
10 Step-ups
10 Lateral Step-ups – each side
5 Jump overs
5 Jump over, crawl under (full movement)
4 Lunges + 4 jumping lunges
30 sec. Wall squat
2 rounds
Metcon (No Measure)
Every 2 min., perform:
8 Box Jumps (32/24 in.)
9 V-ups with MB (20/14 lb.)
10 Jumping Lunges with MB
5 rounds
FULLY LOADED
15 Back Squat at 3/4 Body weight
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)
6 rounds
UNLOADED
12 Over-unders
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Jumping Lunges
Rnd 2, 4 and 6: Hold Wall Squat (https://youtu.be/MCe1saCmFoo)
6 rounds