27-09-2017

YiQi – CrossFit

Warm-up

A. 35 cal Row

B. 3 Rounds (w/ empty barbell or 5kg each side):

5 Deadlifts

5 High Pulls

5 Hang Cleans

5 Push Jerks

*(Start at either A or B)

Mobility

1 min each Banded Front Rack (set low, looped around hand)

15 Banded Good Mornings

1 min Active Lunge Stretch (each leg) (hit angles most beneficial to you)

10 Ankle Circles Each Direction (each foot)

Weightlifting

EMOTM for 10 Minutes:

3 Clean and Jerks

Clean and Jerk (3 Reps – EMOM 10)

Keep weight below 70% of 1RM

Metcon

Metcon (4 Rounds for calories)

4 Rounds:

3 minutes of Rowing

3 minute of Rest
– Aim for constant cal goals

– Record your cal output each round

Cool Down

OPTIONAL:

Quad Stretching & Foam Rolling

Thoracic Foam Rolling

Lat Side Bend Stretch

Calf Stretch

September ’17 challenge (AMRAP – Reps)

As Many Reps As Possible of:

1 Minute – Max Reps D/U (Singles)

15 Sec – REST

1 Minute – 10 DB Thrusters

1 Minute – Max Rep D/U (Singles)