DATE – Friday

Warm-up (10-15 mins)

Easy 800m Run or Row

Then, 2-3 Rounds:
8-10 Ball slams
6-8 Straight Legged Situps
3-5 Beat Swings(Kip) on Rings


Thoracic Spine mobility with roller or lacrosse ball
Posterior Chain Floss
Hip Extension Stretch

WOD A) (10-15mins)

10-12 mins Clean & Jerk/Toes To Bar warmup.
-Do 4-6 sets of touch’n’go Power Clean & Jerks. Work a couple of triples and doubles at a light-moderate weight. Focus on speed and efficiency; find a foot position that allows you to transfer from your clean, straight into your jerk without having to reset.
-Then do 2-3 heavy-ish singles past the workout weight.
-Toes to Bar: In between sets of C&J’s, work a couple of small sets of TTB. We will go over some efficiency tips in class.
-Have a game plan on how you will break up these movements on the bigger sets.

WOD B) Reebok CrossFit Games Open WOD 13.4

7 min AMRAP Ladder:

3 Clean & Jerks 135/95lb (Masters 55+ use 115/65lb)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar…
*Continue to add 3 reps each round until 7 mins is up.