We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

03.11.2015

CrossFit Worthy – CrossFit

Warm-up

3 Rounds:

3 Goblet Squats W/ Band

4 Tall Jumps

5 HVY Swings

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 High Hang Power Clean

3 Power Clean

3 Dipping Jerk Balance

3 Split Jerk

Weightlifting

1): Power Clean + Split Jerk (4 (PCl & SJ); 5×1(complex); @ 75%; 2:00 rest)

2A): Deadlift (8×4; @ 67.5%; 1:15 rest)

SET UP STRONG AND TIGHT, then pull fast.

Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.

2B): Strict Toes-To-Bar (3-5 reps Immediately after each set of Deadlifts)

Last set go for max reps.

Scaling Options:

Strict Big Tucks

V-Ups

Leg Lifts

:15 Hollow Body/Hollow Rocks

Metcon

3): Metcon (Time)

Partner Grace

1/ 1 until both reach 30 Reps

Squat Clean & Jerk @ 135/95#

Strength Accessory

4): Metcon (Weight)

Swing – EMOM:

12-12-12-12-12 @124/88#

5): Reverse Hypers (3 x 30)

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!