GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Sets
5 Hang Muscle Cleans
5 Strict Press
5 Hang Power Clean
5 Jerks
5 Bent-over Rows Supinated Grip
5 Burpees
*Add weight each set but keep these light.
STRENGTH/SKILL
10-30 minutes
Strict Press (1RM)
* 20 minutes
* take 8-10 sets. 2 minutes between each
* Newer athletes do a 5 X 5, adding weight as form permits
* take 8-10 sets. 2 minutes between each
* Newer athletes do a 5 X 5, adding weight as form permits
METABOLIC CONDITIONING
30-45 minutes
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP
Burpees
Burpees
ACCESSORY
50-100 Banded Pushdowns
50-100 Banded Pull-aparts
50-100 Banded Pull-aparts