CrossFit 201 – CrossFit
Warm-up
500 meters Row into…
3 ROUNDS FOR QUALITY
(really feeling the positions)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
STRENGTH
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build to “Heavier”
Single Squat Clean and Jerk*
*Immediately before workout,
build up quickly to 15-25%
heavier than workout weight
Squat Clean and Jerk (1 x 1)
California Love (Time)
FOR TIME
Time Cap: 15 minutes
30 Squat Clean & Jerk*
RX+(155/105)| RX(115/75)
*Athletes must perform 5 burpees
after every 5 reps of C&J.
Workout ends with 5 burpees
after the 30th rep.
*Burpees should take under :20,
scale reps if they take longer.
Cool Down
FOR RECOVERY
5:00 Foam Rolling
*Focus on quads and hips