CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

In Partners with a light MB

Run 400 m passing MB

20 Quick Fire Chest Passes – sub for push-ups

20 Quick Fire Side Passes (10 each side) – sub for russian twists

10 Over the Head Backwards Toss – sub for glute bridges

10 Over the Head Forwards Toss –sub for good-mornings

10 Over the Head Slams – sub for mountain climbers

Run 400 m

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

3 x 6 Hang power snatch

2 x 5 Hang squat snatch

2 x 4 Squat snatch

Fully Loaded

10 Jumping pull-ups – don’t worry too much about the right height bar, just get them jumping and pulling somehow.

10 Kipping swings

5 x kick up into handstand hold

5 Strict pull-up or scale to jump to negative

5 Strict toes to bar or scale to attempts

5 Strict HSPU or 5 x negative lowers. Come down after each attempt.

5 Chest-to-bar Pull-ups or workout mod.

5 Toes-to-bar OR their workout mod.

5 HSPU or their workout mod.

5 x 6 point burpees

5 burpees

10 Strict Sit-ups

5 4-point heel taps

10 Air squats

10 Alt. cossack squats.

Partially Loaded

5 x 6 point burpees

6 DB push-ups

5 kick up to handstand hold – scale to plank holds

5 strict sit-up

5 DB burpee

5 Wall lying hands-to-toes

Metcon (Time)

6-5-4-3-2-1

Hang Power Snatch (135/95 lb.)

Chest-to-bar Pull-up

6-5-4-3-2-1

Hang Squat Snatch (115/75 lb.)

Toe-to-bar

6-5-4-3-2-1

Squat Snatch (95/65 lb.)

Strict Handstand Pushup

1 mile run
PARTIALLY LOADED

12-11-10-9-8

DB Alt. Hang Power Snatch

6-5-4-3-2-1

DB Burpees

12-11-10-9-8

SA. Alt. DB Hang Squat Snatch

Lying Wall Hands-to-toes

12-11-10-9-8

Alt. Squat Snatch

6-5-3-2-1

Strict Handstand Pushup

1 Mile run

UNLOADED

24-20-16-12-8-4

4-point Heel Taps

Burpees

Alt. Cossack Squats

1 Mile run

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