CrossFit
EMOM 8

8-7-6-5-4-3-2-1

Hang Power Clean; start at cycle weight and increase EMOM to a heavyish 1 on the last minute

8 Min continuous for quality:

250m Row

10 SHSPU

rest 3 mins

8 Min continuous for quality:

64 Double Unders

50Ft HSW or Bear Crawl

rest 3 mins

8 Min AMRAP:

“10 Burpees to 6″””

10 TTB

Purpose and Desired stimulus:

A. Hang Cleans:

– CP Battery

– Open Cycling

– Heavy

– Strength

M:

– smooth effort quality conditioning on front end

– intensity kick on back end

Scaling options:

– weight to ensure proper tech

– reps to ensure sustained endurance and movement quality

– gymnastic progressive scales

– pacing and control

– open movement practice

MFIT

Warm up: 2 Rounds

1 min machine

Banded X walk x10e

BW RDL x10e

3 Rounds:

A1. KB Sumo Good morning x8-10

rest 0:30

A2. DB Curtsy Lunge x8-10e

rest 1 min

Conditioning: 15 min clock

Starting at 0:00, every 3 mins perform:

12 KB swings

15 Abmat sit ups

*Bike/row in between for cals

Mobility:

2 min Pigeon

2 min couch/frog