Sams Jam

26.2 CrossFit – CrossFit

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

EMPTY BARBELL

4 Pausing Deadlifts (0:03 pause at mid shin)

[Coach: mixed grip, feet under hips, feet straight]

4 Pausing Hang Power Cleans (0:03 pause in the catch)

[Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps]

4 Pausing Push Jerks (0:03 pause in the catch)

[Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps]

ROUND 5 WEIGHT

1 Round of “DT”

12 Deadlifts

[Coach: athletes should take a big breath before they deadlift the bar. If needed, athletes can take another big breath at the top before sending hips back and return the barbell to the floor]

[Coach: athletes can do the first 11 Deadlifts with a mixed grip, drop on the 11th, breathe, complete the 12th Deadlift and start their 9 Hang Power Cleans]

9 Hang Power Cleans

[Coach: athletes should find a rhythm on their Hang Power Cleans taking a big breath everytime they catch the barbell]

6 Push Jerks

[Coach: athletes can take a big breath at the shoulders before each Push Jerk]

GIVE ATHLETES [4:00] TO TOUCH ALL WORKOUT WEIGHTS

SPECIFIC WARM UP [15:00 – 21:00]

PRACTICE ROUND

Round 5:

30/21 Calorie Row

1 Round of “DT”

Metcon

Metcon (Time)

[Time Cap: 30 Minutes]

5 Rounds:

30/21 Calorie Row

1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (185/135)(135/95)

Round 2: (165/115)(115/85)

Round 3: (155/105)(105/75)

Round 4: (135/95)(95/65)

Round 5: (115/85)(75/55)
DT is 12 Deadlifts, 9 hang cleans, 6 push jerks

You have 22 minutes choose weights you can complete in a little over 4 min.

Extra Credit

Goat Day (AMRAP – Reps)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

Pick 2 movements that you need to work on
just do 8 minutes today.

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