2017.2.8

CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) 2 Rounds

Spiderman Crawl x 25 feet

Lateral Lunge Walk x 25 feet

Inchworm Walk x 25 feet

Samson Stretch x 30 seconds/side

2) Front rack stretch, 60-90 seconds https://youtu.be/MWJOBOwi2C8

SKILL AND INSTRUCTION

1) Squat Clean Progression https://youtu.be/j5YPDXdGaxw

*5-7 reps of each piece of the progression

TRANSITION AND BUILD UP

Build to first work set doing sets of 1-3 reps

Workout of the Day

A: Metcon (Weight)

Every 3 minutes x 7 sets

2 Squat Cleans

*Drop the bar between reps
INTENDED STIMULUS

Heavy squat cleans. Start at a weight that allows you to build over the course of at least the next 3-4 sets.

SCALING OPTIONS

If an individual cannot do a squat clean correctly they can perform a power clean and then do a front squat today.

LEAN:

Every 3:00 for 7 sets:

5 squat cleans + 200m Run

B: Metcon (AMRAP – Reps)

Back Squat Challenge

1 Set, max reps at heaviest Squat Clean weight

*If you rack the bar or fail a rep, the set is over
INTENDED STIMULUS

Shoot for at least 10 reps and cap at 25 reps.

SCALING OPTIONS

Beginners perform 1 set of 15 reps with a 3 second descent, light weight

LEAN – If you performed the “LEAN” version of part A, perform:

1:00 Max reps w/ same weight from 1/25 (60% of 3RM) – try to beat score from that day.

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