11/01/23

Today was a solid session, especially for an at-home crossfit session ... got a lot of intensity out of the conditioning piece. 

Warm-up

2-3 Sets

10 Toes Elevated Dumbbell Jefferson Curls

*Move one vertebra at a time before hinging from the hip and stretching through the posterior chain. 

10 Sumo Stance Dumbbell RDL

*Hinge as far as possible to stretch through the hips and hamstrings without allowing the low back to round. 

10 Standing Calf Raise

*Elevate the toes if possible. Control lower. One sec pause at the top and bottom. 

-Complete 

A.

3-4 Sets  - TOUGH EFFORT

8 Burpee Lateral Hop

8 Dumbbell Deadlifts

12sec Assault Bike SPRINT @ 97%

rest walk 60-90sec between sets

-Complete, 3 sets, 2x50# DB

B.

Every 60sec x 10-12sets

1 Segment Power Clean

1 Power Clean

*drop the bar after each power clean and reset for the next rep

**build weight with every set

*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.

-135# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235# x 2 sets, 245# x 1 set, 250# x 1 set ... cleaning is start to feel a lot better, fun stuff. 

C.

4 Sets: 

Deficit Clean Deadlift @ 3131 Tempo x 2 reps

right into

Deficit Clean Pull x 2 reps

rest 2mins 

-185# across 

D.

5-6 Sets

3 Power Clean @ 135/95lbs

2 Hang Squat Clean @ 135/95lbs

4 Box Jumps @ 24/20" 

6 Bar Facing Burpees

rest 30-45sec and repeat

 

rest as needed after completing all 5-6 sets above before moving to the next part:

5-6 Sets

8 Sprawls 

8 Goblet Squats (53/35# KB) 

4 Hang Squat Clean @ 135/95lbs

rest 30-45sec and repeat

-Complete ... went 10 sets (5 sets of each) and went straight through with a set every :90 (15 minutes total)