23-10-2017 CF

YiQi – CrossFit

Warm-up

3 min – Foam Rolling – Thoracic Spine / Quads / Calves

then 2 Rounds of:

12 Air Squats

6 Lateral Lunges w/ Reach

6 Yoga Push-ups

2 World’s Greatest Stretch (3 reaches to sky per side)

2 Back Extensions

6 Ring Rows / Jumping Pull-ups

Mobility

30e sec – Hip Flexor Distraction (Samsun with Band around hips and face the rig)

40 reps each leg – Banded Hamstring Floss

30e sec – Banded External Shoulder Roation

30e sec – Banded Front Rack (around elbow)

Weightlifting

Barbell Conditioning

EMOM 7 Minutes:

3 Hang Power Cleans + 1 Power Clean (floor)

*Spend time doing wrist hinges and ankle hinges during rest cycles

Hang Power Clean & Power Clean (EMOM 7 – 3 + 1)

EMOM Complex
*Complex to be done without putting the bar down

*No prescribed weight

*Record heaviest set

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rx – 20kg/15kg Barbell & Strict or Kipping Pull-ups