CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

1 min. Of row or fast feet (https://youtu.be/Oue3YnffehE)

10 Plate/Db segmented push-ups

10 Burpees

1 min. Of row or fast feet

50 m Waiter’s walk w. Plate/DB (Right)

50m Waiter’s walk w. Plate/DB (Left)

10 Plate/db halos (https://youtu.be/LlJ85RZaXuI)

1 min. Of row or fast feet

10 Plate/DB/db strict presses

10 Shoulder shrugs (https://youtu.be/HsZRfZ13hTI)

Workout Prep

Warm-up (No Measure)

Everyone

PVC or broomstick:

Flagpole Stretch (20-30 sec, alt top hand)

5 Strict Press

5 Push Press

5 Push Jerk

Empty Barbell:

5 Strict Press

5 Push Press

5 Behind the Neck Push Press

5 Behind the Neck Split Jerk (emphasize vertical bar path here)

5-10 Split Jerk
FULLY LOADED

Lifting Work Sets

Spend some time here working up to their starting weight with sets of 5-5-3-3-1-1.

To keep everyone together, have them perform a set every 4 min.

PARTIALLY LOADED

8-7-6-5-4

DB Split Jerk

* Rest between sets as needed.

FULLY AND PARTIALLY LOADED

10 Single-unders

2 Devils press (https://youtu.be/qcD165FQowU)

20 Single-unders

3 Devils press

Add 10 single-unders and 1 devils press each round.

AMRAP 6 min.

UNLOADED

5 x Handstand Holds (5 sec.)

5 x Pike push-up – or negative lowers

5 x Strict HSPU – or use mod here.

* Rest between sets as needed

10 Object toe-taps (https://youtu.be/ZlyppaOVyhQ)

2 Burpee

20 Object toe-taps

3 Burpee

Add 10 toe-taps and 1 burpee each round.

AMRAP 6 min.

Split Jerk (1-1-1-1-1-1-1)

FULLY LOADED

* Optional Finisher

DB Split Jerk (AMRAP – Reps)

30 sec. On/30 sec. Off

7 Rounds
PARTIALLY LOADED

Strict Handstand Push-up (AMRAP – Reps)

30 sec. On/30 sec. Off

7 Rounds
UNLOADED

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