Workout 1.27.14

Nickname: A bit of Review.

Main – CrossFit

We will be doing the Warmup as a group to review and correct movements. Get a row and some mobility in but we will be doing the regular warmup together at the start of class time.

View Public Whiteboard

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

WOD

Clean Pull (3-3-3-2-2-1)

Key points for the setup position:

-Bar over toes
-Feet flat
-Hips are lower than a deadlift position
-Back neutral, shoulders back
-Shoulders are slightly in front of the bar
-Elbows locked out
-Knees wide over your toes

Cashout

Metcon (2 Rounds for reps)

2- 6:00 AMRAPS with 3:00 rest in between:

WOD 1- AMRAP in 6:00
1 Power Clean, RX 135/95, Scaled 115/75
1 Chest to Bar Pullup
2 Power Cleans
2 C2B Pullup
3 Power Cleans
3 C2B Pullup
etc… record ‘rep round’ + reps

Rest 3:00

WOD 2- AMRAP in 6:00
20 KB Swings 50/35
20 Hand Release Pushups

Record Rounds and Reps

Feature Video

Cloud 9 Teen Camp