CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Partner Rowing Consistency Drill (Rower and Med Ball)
– P1 Rows and performs 10 Pulls, then P2 Rows and performs 10 Pulls, with each person noting the distance traveled.
– P1 Rows again and tries to get as close to their original distance as possible in 10 Pulls; P2 does the same.
– The partner that is further from their original distance pulled performs 10 MB reps.*
– The goal of this drill is consistency with 10 Pulls, which will transfer over to their workout pacing.
10 DB Windmills (5 each side)
10 DB Good Mornings (hold DB behind the neck)
10 DB Cossack Squats (scale to BW Cossack Squats)
10 Lying Internal and External Rotations
2 rounds
Workout Prep
Warm-up (No Measure)
Review the Muscle-up
10 False-grip Ring Rows
5 Slow MU Transitions
5 Strict Ring Dips
10 False-grip Ring Kips (scale to 10-sec. False-grip Ring Hang)
5 Fast MU Transitions (utilize hips)
5 Kipping Ring Dips
Review the Power Clean
10 Hang Clean Deadlifts
15-20 sec. Front-rack External Rotation Stretch
5-7 Hang Power Cleans
5-7 Power Cleans
5-cal. Row
5 Toes-to-bars
5 Wall Balls
5 Cleans
1 Muscle-up or 5 Jumping C2B Pull-ups
RX: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
FIT: Metcon (AMRAP – Reps)
50-cal. Row
40 Sit-ups
30 Wall Balls
20 Cleans
10 Jumping Chest-to-bar Pull-ups
AMRAP 14 min.
Partially Loaded
50 Double-unders
40 Sit-ups
20 Single DB Clusters (40/25 lb.)
20 DB Power Cleans
10 Under-the-body DB Pass-throughs.
AMRAP 14 min.