CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Regular Bear Crawls

Sumo Squat (https://youtu.be/4CCTm88wQkg) + Air Squat

Tall Duck Walks (https://youtu.be/7FznovMgLZ8)

Walking Bird Peckers (https://youtu.be/w8a1syF0IEM)

Zombie Inchworms (https://youtu.be/v1KWhLJWxcA)

Jiu jitsu drill

Jumping jacks – full ROM

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

2 Power clean + 2 jerk + 2 clean and jerk

2 rounds

Part 1

3 Clean and jerk

5-7 rounds

Part 2

Get their load down to their working weight:

2 Power clean + 2 jerk + 2 clean and jerk

2 rounds

Unloaded

10-8-6-4

Strict sit-up

8-6-4-2

Up and over fence (make it high)

4-3-2-1

Candlestick

Metcon (AMRAP – Rounds and Reps)

FULLY LOADED

Find a heavy 3 rep Power

Clean and Split Jerk

2 Power Clean

2 Split Jerk

2 Clean and Split Jerk

AMRAP 9 min.

* use 85% of their 3 rep clean and jerk

Metcon (AMRAP – Rounds and Reps)

PARTIALLY LOADED

8-10 Power Clean and Split Jerk

EMOM 7 min.

4 DB Power Clean

4 DB Split Jerk

4 DB Clean and Split Jerk

AMRAP 9 min.

Metcon (AMRAP – Rounds and Reps)

UNLOADED

4-5 Strict Candlesticks to handstand

EMOM 7 min.

3 Candlesticks (https://youtu.be/GDM0oqIGxhc)

9 Couch anchored Sit-ups

18 High Knees

AMRAP 9 min.

Cooldown

Warm-up (No Measure)

1 min. Each side, pole stretch (https://youtu.be/AITFkbjwE74)

10 Down dog to cobra (https://youtu.be/RKuuNkajc40) – with pause each rep.

1 min. Each side, supine pigeon (https://youtu.be/hjx9LHrhN9o)

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