CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

In partners on a Rower, alternate for:

30 sec. on/30 sec. off

5 rounds each

* Ramp up the speed across the 5 efforts. Their last effort should be at max intensity.

10 Ring Rows + Scap Retraction at bottom of movement

10 Standing Letters with small Plates

2-3 rounds

Workout Prep

Warm-up (No Measure)

* Review Rope-climb methods as needed.

Russian Wrap – https://www.youtube.com/watch?v=WK1wsLVTTtw (https://youtu.be/WK1wsLVTTtw)

Spanish Wrap – https://www.youtube.com/watch?v=XGsczi09G9g (https://youtu.be/XGsczi09G9g)

Then, have athletes perform 2-3 reps at each progression (for example):

Seated Climb—Feet-on-box Climb—Rope Climb—Legless—L-sit Climb

Metcon (Time)

1k Row

5 Rope Climbs

Rest 2 min.

750-m Row

4 Rope Climbs

Rest 2 min.

500-m Row

3 Rope Climbs

Rest 2 min.

250-m Row

2 Rope Climbs
Partially Loaded

1k Run

20 DB Hang Squat Cleans

Rest 2 min.

800-m Run

15 Hang Squat Cleans

Rest 2 min.

400-m Run

10 DB Hang Squat Cleans

Rest 2 min.

200-m Run

5 DB Hang Squat Cleans

Cooldown

Warm-up (No Measure)

1 min. KB Hip Smash (https://youtu.be/TPjRxPR0_Pc), each side

3 min. Under-the-body Stretch (https://youtu.be/DFFnlbPB0tM)

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