Monday

IRONWOOD CrossFit – CrossFit

Warm-up

Three partners rotating through three stations (Bike, Active Stretching, Mobility)

1 Minute

Easy Bike 


Active Spidermans


Front Rack Stretch

45 Seconds

Medium Bike 


Active Samson 


Squat Hold

30 Seconds

Faster Bike 


Air Squats


Child’s Pose

Specific Warm-Up

Warm up all movements building to today’s weight.

Movement Prep:

Power Cleans

Push Jerks

Front Squats

Clusters

Metcon

Hard Labor (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

150/100 Calorie Bike

100 Power Cleans (115/80+, 95/65)

150/100 Calorie Bike

80 Push Jerks (115/80+, 95/65)

150/100 Calorie Bike

60 Front Squats (115/80+, 95/65)

150/100 Calorie Bike

40 Clusters (115/80+, 95/65)

Teams of three workout, alternating back and forth between the bike and barbell movements. If there is a mixed team of males and females, complete 125 calories on the bike.

Hard Labor – Run (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

800 Meter Team Run

100 Power Cleans (115/80+, 95/65)

800 Meter Team Run

80 Push Jerks (115/80+, 95/65)

800 Meter Team Run

60 Front Squats (115/80+, 95/65)

800 Meter Team Run

40 Clusters (115/80+, 95/65)

Non Runners:

100/70 Calorie Row

By | 2017-09-03T19:45:17+00:00 September 3rd, 2017|WOD|0 Comments

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