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Masters Class

19
Aug

Masters Class

CrossFit Danbury – CFD Athlete

2: Metcon (Weight)

3-Position Squat Clean + Split Jerk

3-Position Clean + Split Jerk =

1 Hang Squat Clean (mid-thigh)

1 Hang Squat Clean (knee-level)

1 Squat Clean (from the floor)

Finish with a single Split Jerk

Rest as needed between sets, but aim to keep the breaks to at 2:00 or less. Technique and speed is far more important today than loading. Our aim today is to move the barbell very well at moderate loading

1: Warm-up (No Measure)

A) Foam Roll:

2 min Upperback/T-spine

1 min banded shoulder distraction

1min Quad

1 min IT Band

1 min Quad Stretch

B) Activation

Light 400m jog into:

2 Rounds

6 Samson Lunge (5 sec at bottom)

8 Spiderman

10 Bootstraps

C) Barbell Warm-up

3: Metcon (No Measure)

On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – 50 Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 20 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL

Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side.

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