Main – CrossFit
The Rocky (No Measure)
250 Singles… Jump Rope
100 Jumping Jacks
50 Mountain Climbers… 1R + 1L= 1
1 minute Hussle & Down Ups
1 minute Shadow Box
work on Double Unders during the Jump Rope portion of the warm up.
Mobility 101 (No Measure)
Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.
Split Jerk (5 sets of 2 reps at 70% of your 1RM Clean and Jerk)
Start with the bar on the Rack! Do your 2 Split Jerks then re-rack the bar. Work on your footwork! Make sure your split is longer and wider… basically should be like a normal lunge without touching your knee on the ground.
Metcon 6/18/14 (Time)
3 RFT of: 400m Run, 21 HSPU, 21 Hang Clean and Jerks (m 95, w 65).
The Clean and Jerks can be done however… Full Clean or Power Clean + Split Jerk or Push Jerk.