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Components

Granola Bar Complex

Metcon

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Workout

Monday 081020

CrossFit

[WARM-UP]
:30 Sampson Lunges
:30 Downward / Upward Dog (No Push-Up)
:30 Spider-Man Lunges
:30 Lateral Squats
:30 Mountain Climbers
:30 Squat Bridges
:30 Push-Up to Downward Dog
:30 Slow Air Squats
:30 Frog Hops
:30 Air Squats

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).

[PRACTICE]
Squat Clean & Thruster Technique

1 Round (after complex):
3 Squat Clean Thrusters
6 Lateral Burpees Over Object

Granola Bar Complex

Every :90 x 8 Sets:
1 Squat Clean +
1 TEMPO Front Squat +
1 Push Press
@ WOD Weight.

* TEMPO = :5 Down, :3 Pause In Squat, Fast Standing.
Do reps /SIDE if using one DB/KB.

Metcon (AMRAP - Rounds and Reps)

"Granola Bar"

12 Min. AMRAP:
7 Squat Clean Thrusters
14 Lateral Burpees Over Object

[SCALING]

SQ CL THRUSTER: 1-Arm DB/KB (7/SIDE), 2-Arm DB/KB, Med Ball Clean Thruster, Barbell (135/95).

BURPEES: Step Over Object, Regular Burpees, Squat Thrust, Sit-Ups, Push-Ups.

Whiteboard:

Monday, August 10, 2020

Male Clients