CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Group 1: Row for 5 min.
Minute 1: Easy Pace (60% of max)
Minutes 2 and 3: Moderate Pace (70%)
Minutes 4 and 5: Moderate-Fast Pace (80%)
Group 2:
4 x 10-m 3-Point Shuttles (every 10 m, you touch the ground with your hand; there and back 2 times)
20-m Bear Crawl
5 OH Squats with PVC
AMRAP 5 min.
Workout Prep
Warm-up (No Measure)
Spend some time working different positions.
Start top down: High Hang—Mid-thigh Hang—Full Power Snatch
10 Power Snatches – second-set load
5 Power Snatches – third-set load
Fully and Partially Loaded
With a light set of Dumbbells, as a group have them perform;
6 DB Push-ups + 6 Db Burpee
Box 10 Step-up
Box 8-10 Step-up (Add the Dumbbells)
Unloaded
With a box perform 10 stationary step-ups, then perform 5 burpee step-ups.
Then, separately – 5 burpees + 10 step-ups.
Metcon (Time)
Between Min. 0-5, complete:
500-m Row
20 Power Snatches (65/45 lb.)
15 x Shuttle Run (20 m) Between Min. 5-10, complete:
500-m Row
15 Power Snatches (75/55 lb.)
20 x Shuttle Run (20 m) Between Min. 10-15, complete:
500-m Row
10 Power Snatches (95/65 lb.)
25 x Shuttle Run (20 m)
FULLY LOADED
Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders) – 24/20 in.
Run 400 m
25 Man-makers
Run 400m
UNLOADED
Run 400 m
25 Burpees
Run 400 m
25 Object Step-ups
Run 400 m
25 Burpees
Run 400m
Cooldown
Warm-up (No Measure)
1 min. Dynamic Flexi Swimmer Stretch
1 min. Alt. Under-the-body Stretch
10 repsDown Dog to Cobra