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

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