CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
100m Jog
Immediately into…
2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches
Immediately into…
Step Down Box Jumps at an easy pace in time remaining…
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
1 Squat Clean
+
1 Hang Squat Clean
*Keep weight moderate-heavy. Perfect mechanics.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
100m Run
15 Box Jump Overs (24/20)*
Max Hang Squat Cleans** with remaining time…
-Rest 1:30 b/t Sets-
*Step-Down on the BJO every rep.
**Rounds 1 & 2 – (135/95)|(95/65)
Round 3 & 4 – (155/105)|(115/75)
Round 5 – Optional Increase, Athlete Choice
(Score is Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
4 SETS
AMRAP x 5 MINUTES
200m Run*
30 Box Jumps (24/20)**
Max Hang Squat Cleans with remaining time…
-Rest 1:00 b/t Sets-
(Score is Reps)
Sets 1 & 2 – (135/95)|(95/65)
Sets 3 & 4 – (155/105)|(115/75)
For the 200m run, each partner runs 100m relay style. For the 30 Box Jumps, athletes must alternate every rep until they complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)