CrossFit – Sat, Sep 2

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

– RX –
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

– INTERMEDIATE –
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

– BEGINNER –
5 rounds of AMRAP 3:
3 power cleans (65/95 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.

General Warm-up

Set 1 | 2:00
10 alternating spiderman stretch
10 standing toe touch and reach for the sky
10 plank to down dog (no push-up)

Set 2 | 2:00
10 air squats
10 good morning + jump
10 alternating reach throughs in plank
• Air squats should focus on sending the hips back while driving the knees out.

Set 3 | 2:00
:30 air squats
:30 push-ups
:30 double knee tuck in plank
:30 push-ups
• Air squats should focus on pulling the chest up as the hips travel down. Hold hands above eyes if necessary.
• Push-ups can be from the knees or the toes. Consider what will be used in the workout.

Skill Work

Pre-workout:
On a 6:00 running clock:
5-7 squat therapy reps
– Layer in a new point of performance every 1:00.

1) Heels down.
2) Hips move back and down.
3) Knees track the toes.
4) Hip crease gets below the knees.
5) Spine stays in a neutral position (Does not flex during movement).
– Athletes to perform reps on coaches cue.

Stretching

1 set:
1:00 quad foam roll
1:00 thoracic foam roll
1:00 glute foam roll

AT-HOME (AMRAP – Rounds and Reps)

5 rounds of AMRAP 3:
3 DB power cleans (35/50 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– Use two DBs.