CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

4 Mountain climbers + 2 push-ups – Bear crawl 25 ft (or on the spot)

6 Mountain climbers + 3 push-ups – Half handstands (https://youtu.be/tK0LsT341MI) 25 ft. (or on the spot)

8 Mountain climbers + 4 push-ups – Lunge + ssamson stretch (https://youtu.be/tGgwZNcP86A) 25 ft. (or on the spot)

10 Mountain climbers + 5 push-ups – Crab walk 25ft.

More shoulder prep:

1 min. Shoulder shrugs (inverted in a pike, or with a plate overhead (https://youtu.be/HsZRfZ13hTI))

1 min. Dynamicflexi swimmer stretch

(https://youtu.be/eGYMsPWnWBo)

1 min. Lying Letters drill

(https://youtu.be/ZSPMD6Wpkio) – you call out the letters

Workout Prep

Warm-up (No Measure)

Run 200 m – increase speed each effort

Rnd 1: 3 Deadlifts + 3 SA. power clean + 3 power clean (one round on left arm + one round on right arm)

Rnd 2: 6 SA DB swings (RA) + 6 SA DB Swings (LA)

Rnd 3: 4 SA DB Power clean – each arm.
Fully Loaded

Run 200 m – increase speed each effort

Rnd 1: 2 x 6 Sec. count strict lower negative pull-up + 2 strict pull-ups

Rnd 2: 2 x 3 Strict supinated grip pull-up + 3 kipping pull-up

Rnd 3: 3 x 3 Weighted pull-ups

Unloaded

Run 200 m – increase speed each effort

Rnd 1:16 Alt. Cossack squats (https://youtu.be/UpWMXBopkdU)

Rnd 2: 16 Sit-ups + 8 V-ups

Rnd 3: 16 Speed skaters

Metcon (Time)

200 m Run

10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)

6 SA. DB Swings (3 each side)

10 Rounds
FULLY LOADED

200 m Run

4 Weighted Pull-up

5 Pull-ups

10 Rounds

UNLOADED

200 m Run

12 Speed Skaters

(https://youtu.be/sHmc4btR5lU)

6 V-ups

(https://youtu.be/6tXF1zeO9pg)

10 Rounds

Cooldown

Warm-up (No Measure)

1-2 min. Alt. thoracic bridge

(https://youtu.be/vjvju7XlCww)

1-2 min. Wall stretch

(https://youtu.be/oKuFQgv8t6o)

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