CrossFit 201 – CrossFit
Warm-up
3 Rounds
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats (Focus on powerful, not high jump)
5 Broad Jumps
With a barbell…
2 Rounds
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings
STRENGTH
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean +
Front Squat
*Goal is to start with a moderate
load and build to moderate-heavy
in first 5 sets.
Hold same weight for last 5 sets.
Clean Complex (10 sets of 3)
Score weight for last 5 sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean RX+ (135/95)|RX(95/65)
Wall Ball (20/14)