Crescent City Crossfit – CrossFit
Warm Up
200 Meter Run
10 Alternating Spiderman w/ Reach
8 Scap Push Up + Down Dog
6 Boot Strappers
4 Squat Rotations (2 ea side)
200 Meter Run
10 Groiners
10 Air Squats
6 Inchworm with Push Ups
4/4 Scorpions
With Empty Bar:
From High Hang: 2 Shrugs, 2 Shrugs + High Pull, 2 Cleans
From Low Hang:2 Shrugs, 2 Shrugs + High Pull, 2 Cleans
From Floor:2 Shrugs, 2 Shrugs + High Pull, 2 Cleans
Weightlifting
12 Min Time Cap
3 position power clean (Weight)
-3 x 2 (High Hang + Low Hang + Power Clean from floor = 1 Rep)
-Keep weight light to focus on technique (70% or less 1 RM Power Clean)
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Scaling Options:
.
.
-Scale weight: 115/75#, 95#/65#, 75#/45#, use DB’s if needed
-Low Bar or Banded Push Ups
