CrossFit – Wed, Feb 8
American Fit Co Northwest – CrossFit
Warmup
30 Seconds Down Dog
30 Seconds Up Dog
30 Seconds Hollow Hold
30 Seconds Active Spiderman
30 Seconds Plank
30 Seconds Active Samson
30 Seconds Down Dog to Push-Up
Row
…then
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Reach
5 Stiff Legged Deadlift
5 Front Squat
RING MUSCLE-UPS
Low Ring Progression
Top of Dip Support Hold
Bottom Dip Support Hold into Dip
False Grip with Toe Trainsitions
High Ring Progression
Scap Pull-Ups
Ring Swings
Swing to Bottom Dip Support
Ring Muscle-Ups
Cue atheltes to have their eyes up as the transition through the rings into the dip position.
CLEAN & JERK
Clean Progression with Empty Bar
5 High Hang Clean
5 Above Knee Clean
5 Mid Shin Clean
Jerk Progression with Empty Bar
5 Strict Press
5 Push Press
5 Push Jerk
Cue athletes to keep their eyes up when pulling from the floor to encourage a more upright torso position.
2 Ring Muscle-Ups
2 Clean & Jerks (Light Weight)
2 Ring Muscle-Ups
2 Clean & Jerks (Moderate Weight)
2 Ring Muscle-Ups
2 Clean & Jerks (Workout Weight)
Metcon
Lyla (Time)
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Muscle-ups
Bodyweight clean and jerks
To learn more about Lyla click here