CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Using any object, 5-10 reps of each movement:

Good-mornings

Halos (https://youtu.be/LlJ85RZaXuI)

Pass-throughs (https://youtu.be/nt6I6heTGeY)

Split good-mornings (https://youtu.be/dpIBVWC863E)

Bridge-ups (https://youtu.be/r5IMoGrlq0E)

Up and overs (https://youtu.be/wIz3f3pjYI0)

Windmills

30 sec. Alternating superman poses (https://youtu.be/yRkgx9qnenU)

30 sec. Plank hold

1 min. Hamstring sliders (https://youtu.be/8fpzkogF4uk)

30 sec. Rest

3 rounds

Workout Prep

Warm-up (No Measure)

10 Suitcase deadlifts – 5 each side

10 Front squats – 5 each side

5 x Plank row (r) + plank row (l) + push-up

10 SA. Thrusters – 5 each side

5 Man-makers

10 SA.OH squats – 5 each side

10 Suitcase deadlifts – 5 each side
Fully Loaded

10 Deadlifts with empty barbell

10 Oh squats with PVC or empty barbell

5 false grip ring rows

5 turnovers (just the transition part, no dip yet)

5 string rip dips OR negative down to jump up

5 OH squats with added weight

5 Deadlifts with added weight

5 transitional muscle ups

1-3 strict muscle ups, attempts or repeat 3 transitions (or try different progression – jackie chan)

5 OH squats with added weight

5 Deadlifts with added weight

Unloaded

5 x 6 point burpees

10 OH Squats 9

10 Windmills

5 x ‘2-fer-1’ burpees

Metcon (AMRAP – Rounds and Reps)

7 DB Man-makers (https://youtu.be/6TTSEaeqRns) (40/25 lb.)

14 SA. DB OH squat (7 each side)

14 Suitcase Deadlifts (7 each side)

AMRAP 16 min.
FULLY LOADED

3 Ring Muscle-ups

7 OH squat (155/105 lb.)

14 Deadlifts

AMRAP 16 min.

UNLOADED

7 ‘2-fer-1’ Burpees

14 1.25 Broomstick/PVC OH Squat

14 Windmills (https://youtu.be/6Q9oypJ4GmE) – 7 each side.

AMRAP 16 min.

Share