CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
Junkyard Dog Warm Up…
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push-up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
into…
2 Rounds, 3 reps of each movement
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
1 Round
3 Power Clean w/ 1s Pause in Catch
3 Power Clean w/ 1s Pause in Catch + Push Press
3 Power Clean w/ 1s Pause in Catch + Push Jerk
Extended Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
Workout
THE CALI BEAR (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling