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.

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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


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


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