CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

1 minute Station rotations to warm up

Jumping jacks

Barbell/dumbbell/object wipers

Bent over barbell/dumbbell row

Barbell/Db/Object good-mornings

2 rounds each

* With any time remaining, perform

3 x 8-10 barbell roll outs (https://youtu.be/fal8OtVWyOU)

* PL and Unloaded perform 3 x 6 Slow, controlled dragon flags (https://youtu.be/FuSpWa85MM8)

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

1 high hang power clean + 1 mid thigh power clean + power clean + 1 front squat

5-6 rounds – or however many rounds it takes to get to a moderate load.

* Rest as needed between sets.

* PL – use dumbbells and perform it with 3 reps per movement.
Fully Loaded

First, get their weight back down to their working weight and perform 2 hang power cleans + 2 front squats if needed.

Then, perform;

8 Around the worlds (https://youtu.be/Cn9peRodgss) on pull-up bar (4 shoulder/4 leg)

8 hanging leg raises

8 knees to elbows or attempts – or use workout modification here.

Partially Loaded and Unloaded

Perform one round of workout using their workout modifications.

Unloaded

8 Alt. cossack squats + 8 air squats

12 Plank shoulder taps + 6 push-ups

Rest

4-5 rounds

Metcon (Time)

FULLY LOADED

6 Hang Power Clean (115/75 lb.)

6 Front squat

6 knees-to-elbows

4 rounds
PARTIALLY LOADED

6 DB Hang Power Clean

6 DB Front squat

12 Lying anchored leg raises (https://youtu.be/55s_BKN8WYk)

4 rounds

UNLOADED

6 Mountain Climbers

10 Curtsy Lunges

12 Lying anchored leg raises

4 rounds

Cooldown

Warm-up (No Measure)

1-2 min. Alt. thoracic bridge (https://youtu.be/vjvju7XlCww)

1-2 min. Wall stretch (https://youtu.be/oKuFQgv8t6o)

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