CrossFit 4740 – CrossFit
Warm-up (No Measure)
Leg Swings x 10 each leg, forwards and backwards
Shoulder Protraction & Retraction on pull-up Bar (inactive Hang- Active Hang) x 10
Cossack Squat x 10 (slow & controlled)
Kipping Swing x 10 reps
Banded Good Morning x 20 reps
Banded Bent Over Row (hold each end of band in hands and stand on middle of band) x 20 reps
Plank Hold x 30 sec
DL warm up (reset on floor for each rep today
1 x 5 (light)
2 x 3 (moderate)
2 x 2 (heavy-ish)
Then, work up to your 1rm
Warm up well, rest a little longer between your heaviest attempts
Think about holding your shape (flat back) but moving the bar aggressively and fast
Be mentally strong and fight the bar when it gets heavy!
Dumbbell Clean And Jerk
100m Run between rounds
Do the first round of 10 on the left arm then 10 or the right arm, Continue in this fashion.
Choose a weight where you could do your 10’s unbroken.