CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 reps (each drill) of Shoulder Sequence

Play Push, Pull to Warm Up

Sub the partner for one KB/DB in front of the athlete while in a Plank and perform:

15 Right-hand Tap + Left-hand Tap + Push-up

30 Fast Feet

3 rounds

Project Posterior Chain – Session #12

Activation Prep

10 Glute Bridges + 3-sec. Pause at top

10 Alt. Kneeling Superman + 3-sec. Pause at top

10 Good Morning to Squat

2 rounds

6 Barbell Hip Thrusts

5 sets

* Rest 60-90 sec. between sets.

Workout Prep

Warm-up (No Measure)

Review the Push Press as a group

Prep for the Rope Climb and Push Press.

Russian Wrap

Spanish Wrap

4 Seated Rope Climbs + 40 Single-unders

3 Half Climbs try different methods for each one + 30 Single/Double

2 Legless Rope Climbs + 20 Double-unders

1 L-sit Rope Climb + 10 Double-unders

RX: Metcon (AMRAP – Rounds and Reps)

3 Rope Climbs, 15 ft.

12 Push Presses (135/95 lb.)

50 Double-unders

AMRAP 12 min.

* Project Posterior Chain

FIT: Metcon (AMRAP – Rounds and Reps)

3 Seated Rope Climbs

12 Push Presses

75 Single-unders

AMRAP 12 min.

* Project Posterior Chain
Partially Loaded

10 Under-the-body DB Passes

12 DB Push Presses

50 Double-unders

AMRAP 12 min.

DB: 50/35 lb.

* Pass the DB under the body while in a Plank

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