Memorial Day recovery


Somerset CrossFit – CrossFit

Warm-up (No Measure)

Row 500M

1x Toy Soldiers

1x 1/2 1legged RDL w/swing

10x Iron Cross (5ea. leg)

6x tuck cross

5x GH Bridge

1min Dead Bugs

5x superman

5x Prone knee to elbow

10x Scorpions

5x 3rd world squats

5x shoulder pass thru

5x each direction around the world

5x with PVC Sots Press

15-20 each direction wrist/hand circles

30 Dbl. Unders

Cal Strength Clean Progression (No Measure)

1)Rack Position

2) Jump & Catch

3) Jump & Catch + Front Squat

4) Hinge @ hips to below Knee Cap

(Legs Straight, weight on heels, vertical shins)

5) To floor, transfer of weight from heels to ball of foot and back
Take a minute to Focus on POWER. Skip full CLEAN

10 Min Split Jerk Technique

Front Squat (3 sets of 5)

CLEAN FROM FLOOR: WORK UP TO WEIGHT — FOCUS ON FORM!!! ELBOWS, TORSO, UP!

Metcon (Time)

1) cash in 250 row

5) Power cleans

10)TTB

15) Dead Lift (Same weight used in PC)

20 Wall balls

25 Abmats

50 Double unders

Cash out 500 row OR 400M RUN