CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Partners

4 x 200-m Row

P1: Row

P2: Perform movement

Switch

Movement 1: DB Deadlifts

Movement 2: DB High Pulls

Movement 3: Bent-over DB Rows

Movement 4: DB Russian Swings

Quick Mobility

1 min. Shoulder Twists on Pull-up Bar

1 min. Side Pole Stretch, each side

1 min. Pole Stretch, each side

Project Posterior Chain – Session #14

Re-test

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

Loaded

Barbell Hip Thrust – Using your 5RM from Session 1, perform 1 max set of unbroken reps with the same load.

Bodyweight

AMRAP 3 min. Twinkie Hug or Floor Back Extensions

Workout Prep

Warm-up (No Measure)

Review the DB Snatch

6 Alt. DB Power Snatches

6 Step-ups

6 Burpees

6 Alt. DB Power Snatches

3 Box Jumps

3 Burpee Box Jumps

RX: Metcon (AMRAP – Reps)

250-m Row

20 Alt. DB Snatches (50/35 lb.)

In what is remaining of 4 min. perform:

Burpee Box Jumps (24/20 in.)

4 rounds

* Project Posterior Chain

FIT: Metcon (AMRAP – Reps)

250-m Row

16 Alt. DB Snatches

In what is remaining of 4 min. perform:

Burpee Box Step-ups

4 rounds

* Project Posterior Chain
Partially Loaded

200-m Run

16 Alt. DB Snatches (50/35 lb.)

In what is remaining of 4 min. perform:

Burpee Object Jumps

4 rounds

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