CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

(5-10 min.) WUWO Shuttle run warm-up

Start with 1 x 20 m shuttle run. Then, every 30 sec. add another shuttle. Keep adding shuttles until they cannot perform any more within the 30 sec. People usually start dropping out around 6 or 7. Have them miss one and try to jump back in for a few more until everyone starts dropping off around 8-9.

* The goal is to get warm, so make a judgement call on when you think they are all done. If no one is keeping up, then they are probably both warm and done!

Workout Prep

Warm-up (No Measure)

(10-15 min.) Prep for workout

With their working weight kettlebell/dumbbell/house object, as a group perform 8-10 reps of each movement:

Halos (https://www.youtube.com/watch?v=LlJ85RZaXuI)

Single arm strict press

Deadlifts

Single arm russian swings

Double arm russian swings

Full swings

* rest as needed between movements.

Run 200 m at a moderate-fast pace.

* Rest as needed, then prep as needed before the workout.

Metcon (Weight)

FULLY LOADED

800 m run

50 KB Swing unbroken (24/16 kg.)

Rest remainder of 8 min.

600 m run

40 DB Swing unbroken

Rest remainder of 6 min.

400 m run

30 DB Swing unbroken

Rest remainder of 4 min.

200 m run

20 DB Swing unbroken

Metcon (Weight)

PARTIALLY LOADED

800 m run

50 DB Swing unbroken

Rest remainder of 8 min.

600 m run

40 DB Swing unbroken

Rest remainder of 6 min.

400 m run

30 DB Swing unbroken

Rest remainder of 4 min.

200 m run

20 DB Swing unbroken

Metcon (Weight)

UNLOADED

800 m run

50 Deadlift jumps

Rest remainder of 8 min.

600 m run

40 Deadlift jumps

Rest remainder of 6 min.

400 m run

30 Deadlift jumps

Cooldown

Warm-up (No Measure)

30 sec. -1 min. Each Side pole/wall stretch

(https://youtu.be/horgCN06SCE)

90 sec. Wall facing stretch

(https://youtu.be/oKuFQgv8t6o)

90 sec. Each side – Supine Pigeon

(https://youtu.be/hjx9LHrhN9o)

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