CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Bear crawl forward – backward

Long lunges (https://youtu.be/HDu-juSbO0c) + samson stretch (https://youtu.be/tGgwZNcP86A)

Sumo squats

(https://youtu.be/4CCTm88wQkg)

Bird peckers

(https://youtu.be/w8a1syF0IEM)

Toy soldiers

(https://youtu.be/rL5X-g9CQb0)

Frog Jumps

1-2 rounds

Project Squat Better

8 x 20 sec. Descending ‘box’ Squats

8 x Bulgarian Lunges – each side

3 Rounds

Workout Prep

Warm-up (No Measure)

With an empty barbell/dumbbell perform;

5 back squat

5 clean and jerk onto back rack – practise for getting it up and over (for PL, practise getting it onto their back)

10 back squat

Then add load for FL (workout weight) and perform 1 set of 15 reps unbroken. Adjust load as needed.

With their working weight KB/DB perform;

6 Push press/jerk each side

3 burpees
Unloaded

5-1

Pike push-up

1-5

Curtsy lunges (double reps each set)

Metcon (AMRAP – Rounds and Reps)

18 DB Back squat (50/35 lb.)

12 Burpee

9 SA DB shoulder to overhead (each side)

AMRAP 20 min.
FULLY LOADED

15 Back squat (95/65 lb.)

12 Burpee

9 SA KB shoulder to overhead (each side) (24/16 kg.)

AMRAP 20 min.

UNLOADED

18 Curtsy Lunges

12 Burpee

9 Pike Push-up

AMRAP 15-20 min.

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