CrossFit Mt Juliet | 1/29/18
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1/29/18

29 Jan 1/29/18

CrossFit Mt Juliet – CrossFit

Warm-up


Thor ain’t got nothing on Cody! Damn son!

Warm-up (No Measure)

Low Back Smash

Anterior Compartment Smash

Complete in any order:

400m run/row/ski

20 Air Squats

10 Banded Good Mornings

10 Push Ups

10 IYTA

*Meet at computer for movement demo

Workout Warm Up:

2 Rds

6 DB Snatch

4 Lateral Burpees over DB

Metcon

18.0 (Time)

21-15-9

DB Snatch Alternating Arms 50/35

Lateral Burpee over DB
If switching DB in air, transition must happen below the head.

For Burpees to count as RX, both feet must jump back and forward simultaneously with hips fully extended before jumping over the DB.

Gymnastics

Metcon (AMRAP – Rounds)

EMOM as long as possible

Start with 1 Strict Pull Up

Add 1 rep every minute until failure

*Use band if necessary

Post Workout Mobility

Classic Spinal Twist (crime scene outline)

Triple Bully

Summit Accessory

Metcon (3 Rounds for reps)

Gymnastics Volume

AMRAP 3:

Ring Muscle-Ups

Rest 2:00

AMRAP 2:

Ring Muscle-Ups

Rest 1:00

AMRAP 1:

Ring Muscle-Ups
Each round scored as MU completed in that round

Halting Clean Deadlift + Clean + Jerk (5 x various)

From the floor, Deadlift the barbell to just below knee and pause 3 sec. before completing the deadlift; then, return the barbell to the floor to complete the prescribed number of Squat Cleans followed by the prescribed number of Split Jerks
2x(2+1+1) (70-75%)

3x(1+1+1) (80%)

Dip + Split Jerk (4x(2+1))

Perform the prescribed number of “dips” before a jerk movement, then perform the prescribed number of full Split Jerks
*build to today’s heavy without sacrificing form

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