CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

OTB Lower Body Complex (https://youtu.be/FsLiSrFX60k)

10 Single leg glute bridge

10 Alt. lateral step-overs

6 Alt. groiners

6 Alt. pigeon stretches

1-2 rounds

+

OTB Upper Body Complex (https://youtu.be/b2S2qd-b5Uo)

10 Plank shoulder taps (each)

10 Wall slides

4 lying ITWYX circuit

1-2 rounds

10 Single leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w) – each leg. Slow 5-10 sec. descent.

5 Kneeling to Squat Jump (https://youtu.be/t6QYgw9hyfM)

3 Rounds

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

With an empty barbell/one DB perform as needed:

Reverse front rack lunges

Deadlift + dip drive + muscle clean + power clean

OH squat + dip drive + muscle snatch + hang power snatch + hang squat snatch

Then, have them work up to a heavy 3 rep of:

4 Reverse front rack lunges

3 Power cleans

2 Hang squat snatch

Use 4-5 sets to get to a heavy-ish load.

For PL perform:

6 Reverse lunges

4 Power cleans

2 Hang squat snatch
Unloaded

10 Reverse lunges

10 kick-sits

5 wall climbs

30 sec. Plank + 10 kneeling superman drill (https://youtu.be/yRkgx9qnenU)

Rest

3 sets

30 sec. Hollow hold + 10 leg raises

Rest

3 sets

Metcon (Time)

20 Front Rack Reverse Lunge (95/65 lb.)

15 Power Clean

10 Hang Squat Snatch
PARTIALLY LOADED

25 DB Front Rack Reverse Lunge (40/25 lb.)

20 DB Power Clean

15 Hang Squat Snatch (SA)

UNLOADED

30 Reverse Lunges

20 Kick-sits (https://youtu.be/UkdVQLOTbTc)

10 Wall Climbs (https://youtu.be/UlIzMa6Eiz8)

Cooldown

Warm-up (No Measure)

1-2 min. Quad pose to hip lift (https://youtu.be/NDi1_YvWSPM) – hold poses.

1-2 min. Down dog to cobra (https://youtu.be/RKuuNkajc40) – hold poses.

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