CFK North, CFK West – CrossFit
Warm-up (No Measure)
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
Heavy squat cleans. Start at a weight that allows you to build over the course of at least the next 3-4 sets.
If an individual cannot do a squat clean correctly they can perform a power clean and then do a front squat today.
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
Shoot for at least 10 reps and cap at 25 reps.
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.