CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

40 Jumping Jacks

10 Downward Dog (https://youtu.be/RKuuNkajc40) + Push-up

40 High Knees

10 Hip Leg Raise and Supine Plank (https://youtu.be/gS8RUURAUDc) (10 each leg)

20 Mountain Climbers

10 Lying Shoulder Internal and External Rotations (https://youtu.be/OhNk0_vrnAw) (10 each arm)

20 Kick-backs (https://youtu.be/EbllxEAyQ6M)

10 Air Squat to Up-and-over the Fence (https://youtu.be/ZU4Rw_3MNaA)

10 Burpees

Front Squat—Push Press—Wall Ball

Workout Prep

Warm-up (No Measure)

Ring Dip: 15-sec. Static Hold at top and bottom—Negative—Jumping or Banded Dip—Kipping

Back Squat: Review how to quickly and safely dump the Bar and take the Bar from the ground to the back.

Set 1: 8 Banded or Strict Ring Dips + 8 Back Squats (1 step down from workout weight)

Set 2: 8 Ring Dips + 8 Back Squats

* Use workout modifications for Set 2.

Then, using a Tabata format, perform:

20 sec. Ring Dips/10 sec. rest

20 sec. Wall Balls/10 sec. rest

20 sec. Back Squats/10 sec. rest

2 rounds – no added rest between rounds

Metcon (AMRAP – Reps)

30 sec. Ring Dips

30 sec. Wall Balls (20/14 lb.)

30 sec. Back Squats (115/75 lb.)

30 sec. rest

10 rounds
Partially Loaded

30 sec. Bench Dips

30 sec. Single DB Clusters (40/25 lb.)

30 sec. DB Back Squats

30 sec. rest

10 rounds

Share