08/16/2019

Encinitas – Group Class

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Warm-up

Run 200m

4 Wall Walk Up

10 banded Y- Out

8 Half Kneeling DB Press/arm

10 Barbell Kang Squat

5 Barbell Push Jerk

Practice 8x (1) arm DB Hang Split Snatch and 8 x (1) arm DB Hang Clean and Split Jerk (use games standards)

Mobility

Banded Shoulder Mobility

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smash

Trap Barbell Smash

Strength

Warm up with a few barbell cycles.

Then as a class complete the following:

EMOM for 6 min with minimal weight increase

Hang Squat Clean + Squat Clean + Push Jerk

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Every 90 sec for 5 sets

Int-Advanced:

2 Squat Clean + 1 Push Jerk

New:

4 Hang Squat Clean + 2 Push Jerk

Hang Squat Clean + Squat Clean + Push Jerk

2 Hang Squat Clean + 1 Push Jerk

Metcon

2 Options for today’s workout based on 2019 CrossFit Games workout “SPLIT TRIPLET”.

If you time cap out. Place number of Rounds and Reps in comments.

Metcon (Time)

Time cap: 20 minutes

5 rounds:

10 Burpee

100 double-unders

10 DB hang split snatches

10 DB hang clean and split jerks

DB 40/25 (Rx+50/35)

*Athletes must alternate arms on each rep of the hang snatch.

**Must use opposite arm from lead leg on split movements.
scale 1.5 single under

CrossFit Games (Time)

Time cap: 20 minutes

5 rounds:

2 Rope Climbs

100 double-unders

10 DB hang split snatches

10 DB hang clean and split jerks

DB 40/25 (Rx+50/35)

*Athletes must alternate arms on each rep of the hang snatch.

**Must use opposite arm from lead leg on split movements.
scale 1.5 single under