19-10-2017 CF

YiQi – CrossFit

Warm-up

3 Minutes of Foam Rolling/Lacrosse Ball (10 passes each)

– Glutes, Hamstrings, Thoracic Spine

First Do:

20 Jumping Jacks

20m Bear Walk

10 Hinge and Reach

then 3 Rounds of (empty barbell):

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Push Press

Mobility

:60e – Couch Stretch

:30e – Banded Front Rack (around elbow)

Weightlifting

Barbell Work Strength

A. In 10 Minutes build up to a heavy set of 3 Power Cleans (unbroken set of 3)

B. Back Squat (*tempo @ 33X1) 4 sets x 5 reps (rest 90 seconds between sets)

* Do Back Squats together as a class

Power Clean (Build to a heavy set of 3 reps)

10 Minutes Total

– Unbroken 3 reps

– Focus on quality of movement

– Start at 70% – 75% of 1RM Max and work up

– Record heaviest set of 3

Back Squat (4 x 5 @ 33X1)

– 4 sets of 5 reps

– *Tempo (:03 lowering, :03 Bottom, fast Up, :01 Top)

– Weight that is manageable to you approx. 40% – 50% of 1 RM

Metcon

Metcon (Time)

5 Rounds For Time:

3 Man Makers (power clean up)

15 Sit-ups

12 DB Front Rack Walking Lunges (6 each leg)
*DB’s approx. 20% of body weight for Lunge

Power Clean & Jerk

EMOM Complex
Here so athletes can see there previous 1RM max in power clean

Clean and Jerk

Here so athletes can see there previous 1RM max in power jerk