CrossFit 201 – CrossFit

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Warm-up

2-3 minute

T-Spine Mobility, Coach’s choice

1 set of each, starting with:

15 Banded Face Pulls

10 BB Strict Press

5/5 Split Squats

Then:

15 Banded Lat Pull Downs

10 BB Push Press

10 Alt Jumping Lunges

Then:

20 Shoulder Taps (Handstand or plank)

10 BB Push Jerks

10 Alt Jumping Lunges

STRENGTH

ON A 12:00 RUNNING

CLOCK…

Build to “Moderate-Heavy”

Set of the Following

Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Jerk Complex Oct 2019 (1 moderate to heavy set)

1 Push Press

2 Push Jerks

1 Split Jerk

Metcon

Metcon (2 Rounds for reps)

AMRAP x 4 MINUTES

4 Jerks RX+(155/105)| RX(115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks RX+(135/95)| RX(95/65)

3 Lateral Burpees Over Bar

Cool Down

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low

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