CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Darren’s Spicy Hip Warm-up (https://youtu.be/X4i_RB0ALOk) (5 reps each side of each movement)

10 Sit-up to Pike (https://youtu.be/e3jkJND3sCI)

1 min. Front-rack PVC Stretch (https://youtu.be/954Ocp4w_NI) (30 sec. per side)

10 Sit-up to Straddle (https://youtu.be/e3jkJND3sCI)

10 Deadlifts

10 V-ups

2 rounds

Workout Prep

Warm-up (No Measure)

Review Hang Power Clean + Hang Squat Clean + Front Squat

Dip Drive—Hang Power Snatch—Front Squat—Hang Squat Clean

Heavy Complex

Work up to a heavy single of: 3 HPCs + 2 HSCs + 1 Front Squat

* Take about 10-12 min. to find a heavy single.

* About 6-8 attempts, depending on athletes’ speed.

* Must be unbroken.

Then, de-load to workout weight.

* Take roughly 70-75 percent of the heavy complex to use for the workout.

Project Strongman Session #4

Option 1

AMRAP Atlas Stones (http://www.theworldsstrongestman.com/events/atlas-stones/) in 5 min.

Option 2

AMRAP Heavy Object placement in 5 min.

Metcon (AMRAP – Rounds and Reps)

3 Hang Power Cleans (185/125 lb.)

2 Hang Squat Cleans

1 Front Squat

9 Toes-to-bars

AMRAP 8 min.

* Work up to a heavy complex first

3 HPC + 2 HSC + 1 Front Squat

Project Strongman Session #5
Partially Loaded

5 DB Hang Power Cleans (50/35 lb.)

4 Hang Squat Cleans

3 Front Squats

9 Wall-lying Hands-to-feet

AMRAP 8 min.

* Work up to a heavy complex first

5 HPC + 4 HSC + 3 Front Squats

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