CrossFit – Mon, Jan 2

31
Dec

CrossFit – Mon, Jan 2

Announcements

Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

:20 Single Unders*

8 Good Mornings

:20 Tall Jump Single Unders

8 Ring Rows

8 Scap Pull-Ups**

*Complete Single Single Double Unders RND 2+3*

**Complete 5-7 Kip Swings RND 2+3.

Into…

1-2 ROUNDS W/EMPTY BARBELL (Time Permitting)

5 Clean Deadlifts

5 Upright Rows

5 Hang High Pulls

5 Hang Muscle Clean + Elbow Punch (R/L)

Strength – Performance & Fitness

Hang Power Clean (10-8-6-10-8-6*)

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5 Hang Power Cleans (155/105)

10 Pull-Ups

30 Double Unders*

*Increase by 15 reps each round. 30-45-60-and so on…

(Score is Rounds + Reps)

KG BB: (70/47.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5 Hang Power Cleans (115/75)

10 Ring Rows

30 Double Unders*

*Increase by 15 reps each round. 30-45-60-and so on…

(Score is Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down

Performance & Fitness (No Measure)

FOR RECOVERY

1-2 SETS

10 PVC Pass Thrus

10 Sumo Stance Good Mornings

12 Slow Arm Haulers

2:00 Foam Roll Lats/ Upper Back

-Rest as Needed b/t Sets-

(No Measure)