CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
500m Row/1200m Bike 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)
Extended Warm-up
Clusters (1×1)
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
California Love (Time)
30 Squat Clean & Jerk* 50/35 (Rx+70/47.5)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling
*Focus on quads and hips