South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/UQ-Kgh_PKfY

GP Warmup

—2 freestyle inchworm

—10 windmills

—10 Frankie + mule kick

—10 reverse lunge+ knee hug

—10 Cossack squat

Then,

2 rounds:

—10 seated leg lifts

—5 yoga pushups (push-up & back into down dog position)

—100m jog/row/bike 8 cal

CONDITIONING

Metcon (Time)

3 Rounds

250m Row

20 V-ups

250m Row

20 Single-arm DB/KB Hang Clean and Jerk (10 each)

250m Row

20 Goblet Lunge Step (10 each)

250m Row

20 DB/KB Bench Press/Floor Press

*sub row with 200m Run or .4 mile Bike

*if no DB or KB, use a light barbell for weighted movements
*weight should be something that allows for steady movement, shouldn’t need to take many breaks

*Can modify by cutting down row/run distance and /or reps

Mobility

https://www.yourcoreself.com/athlete-videos/2020/deepstretch-24

ADDITIONAL STRENGTH

Power Clean

Build to a heavy double

*reps do not have to be touch and go but should be done back to back

*minumum 7 sets, rest as needed