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CrossFit Case Study

October 15, 2019

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May 12, 2017

Warm up
50 Ft Bear Crawl
10 Jumping Lunges
10 Cals Bike

20 Ft Banded Walks
 
2 Rounds


Clean  Warm up- 


With a Barbell-

5 Muscle Clean
5 High Hang Power Clean
5 Hang Power Cleans 
5 FS
5 Hang Squat Cleans
5 FS
x 2
- Add weight on second Round

 

Olympic Lifting -

 

A. Clean (Squat): 8 x 2 @ 85%

 

Strength - 

 

B1.  Weighted Dips - 5 x 5 @ Tempo: 32x2 (Build each set)
B2. Dumbbell Bent over Row 5 x 10 AHAP, Rest 2:00

 

Gymnastics

Max Hollow Holds Rest 30 seconds
Max Arch Holds Rest 30 Seconds

Max L- Sit Rest 30 Seconds
X 3 


Conditioning 

 

Bike


15 Dumbbell Snatches @ 55/35

20 Burpees over the Dumbells

25 Double Under

x 4 
 

 

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