CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Bullet Proof Hips Warm-up – from Active Life Rx’d (https://activeliferx.com/)

Side Shuffles: 10 x 10-m

Banded Posterior Hip Distraction (https://youtu.be/HCJ23HtMZq0): 2 minutes each leg

Lateral Leg Swings: x 10 each leg

2 rounds

Accessory Work:

Box Step Ups: 3 x 8 each leg while holding light KBs or DBs in both hands, increase to heavy weight by the last set.

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

5 x 1 back squat + 5 sec. pause at the bottom

5 x 5 sec. descent back squat (take 5 sec. to get to the bottom of the squat) – fast ascent

5 x Back squats

2 x 10 Back squats
Unloaded

20 High Knees

20 Samson Stretch (https://youtu.be/tGgwZNcP86A) + Lunge

10 Long Lunges (https://youtu.be/HDu-juSbO0c)

10 Bootstrap squats

10 Alt. Warrior stretch (https://youtu.be/z3OUIzprKfE).

10 Dynamic Frog (porno) stretches (https://youtu.be/719TK9Wb0iA)

Everyone

With their workout weight, perform;

10 Back Squats + 50 m barbell/dumbbell walk

UL: 30 Air Squats + 100-m run.

Metcon (Time)

FULLY LOADED

25 back squat (115/75 lb.)

100-m barbell walk (on back)

Perform one round every 3 min.

5 rounds

* Project Inversion

Metcon (Time)

PARTIALLY LOADED

50 back squat

100-m DB Carry on back

Perform one round every 3 min.

5 rounds

Metcon (Time)

UNLOADED

50 Air Squat

100-m Run

Perform one round every 3 min.

5 rounds

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