21 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min Assault bike or row

– start at an easy pace and increase every minute

2 rounds

10m walking toe touches

10m Sampson stretch

10 strict press w/ empty bar

Weightlifting

Clean and Jerk (2-2-2-2-2)

60-70-75-80-85%

Front Squat (5-5-5-5-5)

warm up to working weight. Complete all reps at 75% of 1 rm

Skill

3 rounds

75 Double Unders

rest 20 seconds

15 T2B

rest 20 seconds

5 ring dips w/ 3 second hold at top and bottom

Rest 2 minutes

Mobility

Ankles

– Banded air squat

– banded ankle dorsiflexion

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