CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Get Sweaty
With one DB, perform:
100-m Farmers Carry (switch arms at 50 m) – use light DB
2 reps each arm DB Burgener Warm-up
2 reps TGUs
AMRAP 5 min.
Project Posterior Chain – Session #11
Activation Prep
10 Alt. Single Leg Glute Bridges
10 Bird Peckers
10 Floor Back Extensions
2 Rounds
10 x DB Lateral (SL) Stationary Step-up – each leg
3 Rounds
* Rest 60-90 sec. Between sets.
* Compare to Session #5
Workout Prep
Warm-up (No Measure)
Review the movements as needed with a PVC or empty Barbell as:
Dip Drive—Muscle Clean—Hang Power Clean—Front Squat—Press—Push Press—Push Jerk
1 Hang Power Clean
2 Front Squats
3 Push Jerks
Then, bring the load back down to their workout weight and perform 1 set.
RX: Metcon (AMRAP – Rounds and Reps)
1 Hang Power Clean (135/95 lb.)
2 Front Squats
3 Push Jerks
AMRAP 14 min.
* Every 2 min. perform 4 Alt. TGUs (16/12 kg)
* Project Posterior Chain
FIT: Metcon (AMRAP – Rounds and Reps)
1 Hang Power Clean
2 Front Squats
3 Push Jerks
AMRAP 14 min.
* Every 2 min. perform 4 Alt. TGUs
* Project Posterior Chain
Partially Loaded
3 DB Hang Power Cleans
5 DB Front Squats
7 DB Push Jerks
AMRAP 14 min.
* Every 2 min. perform 4 Alt. TGUs
DB: 50/35 lb.