CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Row 200 m, arms only

Row 200 m, arms and hips only

Row 200 m, regular (include knee flexion)

Spend 1 min. in Wall-facing Stretch (https://youtu.be/oKuFQgv8t6o).

Row 200 m, arms only (supinated)

Row 200 m, arms and hips only (supinated)

Row 200 m, regular (supinated)

Spend 1 min. performing Down Dog + Cobra (https://youtu.be/RKuuNkajc40).

Row 100 m with perfect technique, talk about stroke rate – Rest

Row 200 m with fast stroke rate, but same perfect technique – Rest

Row 200 m with slower stroke rate, same time as above – Rest

Workout Prep

Warm-up (No Measure)

Clean & Jerk

1×5 reps

3×3 reps

3×1 rep

* Add load each round.

* Focus on consistency through the mechanics of the movements.

* Rest as needed or time allowed between each set.

* Make the last set of 1 rep pretty close to where they want to start their attempts.

Perform Clean & Jerks

* Take 4-5 attempts at 1RM or 3RM.

* Make sure they are fully recovering between attempts (about 3-4 min.).

Prep for 500-m TT (there may be no time for this)

Row 250 m at 70-80 percent effort.

Rest 1-2 min.

* Prep as needed.

(5-10 min.) Perform 500-m TT

* You will need to do this in heats if you are short on Rowers.

Olympic Lift (Weight)

1-rep Clean & Jerk

Speed

Row 500 m TT
Partially Loaded

1 x DB Clean & Jerk

Alt. sides

AMRAP 5 min.

Burpees

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