05/14/2020

Encinitas – Group Class

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Warm-up

Run 200m

30 Arch Rocks

10 Side Plank rotations each

10 Push Up

10 Box Jumps with step down

10 DB Hang Clean to Push Press

10 Air Squat

30 sec pigeon each side

30 sec couch stretch each side

Banded Ankle Mobility if needed for pistols

Work on Pistols

Strength

Gun Show

3-4 super sets

8x weighted Barbell Curl (3 count lower)

12 DB Hammer Curl ( 2 count lower)

then…

3-4 super sets

12x DB Skull Crusher

12x DB Watts Press

DB/BB close grip Bench Press lying on the floor

Metcon

Metcon (Time)

30 Box Jumps 24/20″

15 Clean-and-Jerks

30 Box Jumps

15 Clean-and-Jerks

30 Box Jumps

10 Clean-and-Jerks

30 Single-Leg Squats

10 Clean-and-Jerks

30 Single-Leg Squats

5 Clean-and-Jerks

30 Single-Leg Squats

5 Clean-and-Jerks
scale the load so that you can add weight each time you come back the clean and jerk and still finish the WOD sub 20min

20.4 CrossFit Open for Reps (AMRAP – Reps)

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (95/65 lb)

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (135/85 lb)

30 Box Jumps (24/20 in)

10 Clean-and-Jerks (185/115 lb)

30 Single-Leg Squats

10 Clean-and-Jerks (225/145 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (275/175 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (315/205 lb)