Tuesday Fit at the Gym

Back to the gym to crossfit. Nice to see everyone.

A positive mind gives us a positive life.

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*~0:10 Rest between movements
Then,
0:45/0:45 Bird dog hold
0:30 Single arm high plank, right
0:45/0:45 Single leg glute bridges
0:30 Single arm high plank, left
5 Broad jumps, progressively increasing in distance

  SKILL AND BUILD UP (~12:00)

Power Clean Progression (~5:00)
*With a barbell:
3 Clean deadlifts to mid-thigh
3 Clean deadlift to shrug
3 Muscle cleans
3 “Lands” in power position
3 Hang power cleans
3 Power cleans

Build Up (~7:00)

5 Power cleans, light
10 Box step-ups, low
3 Power cleans, moderate

 

 

 

 

 

 

 

 

 

 

5 Box jumps, low
3 Power cleans, moderate
3 Box jumps, workout weight
2 Power cleans, workout weight

 

  WORKOUT (~12:00)

12:00 AMRAP

1-2-3-4-5-1-2…

Power cleans

Box jumps (30″/24″)  (used 3 45# plates stacked – I actually jumped on them for the rounds of 1, 2, 3, and then I think I did one time where I did 4 – the remainder I did step-ups)


*After completing the round of 5 reps return back 1 rep and repeat the ladder.

*After completing 2 full successful cycles of 1-2-3-4-5 reps increase the load on the power cleans.
The prescribed loads are as follows:
Cycles 1 and 2: 165lbs/115lbs  (55#)
Cycles 3 and 4: 185lbs/125lbs (60#) 
I was able to finish through cycle 4.

Cycles 5 and 6: 205lbs/145lbs

Notes The initial load on the power clean is intended to be moderate to build up.
The box jump height is challenging but is intended for consistent reps to be performed for the first 2 cycles.
Achieving 4+ cycles of this workout is intended to be a difficult goal to achieve and all should strive to complete a variation that allows for ~3+ cycles to be completed.

Power Clean
*Hang power clean.
*Choose a load that is challenging with good form.Box Jumps
*Step-upsDumbbells Available
10:00 AMRAP
10 Dumbbell power cleans 10 Broad jumps (5ft) Bag/Backpack Option 10:00 AMRAP 10 Bag devils press 10 Broad jumps (5ft)

 

  ACCESSORY WORK (~10:00)

3 Rounds NOT for time
100ft/100ft Single arm farmers walk
5 Rollover V-sitsNotes The first round of the farmers’ walk is intended to be moderate while the last 2 rounds are intended to be very challenging.

I was beat after this workout. Sweating like crazy. It was tough.

Now to shower, and head to work.
Have a good day everyone. See you tomorrow.

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