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