CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

5-10 reps each offloor sequence

(https://youtu.be/pzfplMqFX6s) as a group.

Project Squat Better Session #5

20 sec. Squat hold/10 sec. Rest

4 rounds

20 sec. Jiu-Jitsu drill /10 sec. Rest

(https://youtu.be/zzzYSiSGAIM)

4 Rounds

20 sec. Air squat/10 sec. Hold in bottom of squat

4 Rounds

Workout Prep

Warm-up (No Measure)

Using one dumbbell on their back, have them perform 10 reps on each leg.

Then, perform 5 reps each side with both dumbbells before starting their working sets.
Fully Loaded

With an empty Barbell have them perform 5 x reps on each leg.

12 Reps (6 each side)

1 round

8 Reps (4 each side)

2 Rounds

Unloaded

10-15 reps of regular hip extension (both feet on ground)

5-10 reps each side of single leg hip extension before starting their working sets.

With a jump rope/or jumping object, quickly have them perform:

20 singles

5 singles + 1 double under x 5

20 double unders

Or simply 20 jump-overs to prep

Then, perform the Tabata set.

Metcon (Weight)

Min 1: 20 DB Weighted Step-up (left leg)

Min 2: 20 DB Weighted Step-up (right leg)

2 min: Rest

3-5 Rounds

Optional Finisher

Tabata Double-unders
FULLY LOADED

Barbell Weighted Step-up

6 – 6 – 6

* Each side

Optional Finisher

Tabata Double-unders

UNLOADED

Min 1: 20 Single-leg Hip Extension (https://youtu.be/yMgi8X2Cdbk) (left)

Min 2: 20 Single-leg Hip Extension (right)

2 min: Rest

3-5 Rounds

Optional Finisher

Tabata lateral jump-overs

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