Monday 5.18.20 (At Home Workout)

May 18, 2020

 

 

Mob: 

½ Kneel Ankle Dorsi-Flexion Stretch x30-45s ea side 

3 rounds:

BroomStick/PVC x3e (Shrug, High Pull, Power Clean) 

SU/Line Hops/StepUps x50

High Plank with Tap x5e 

 

Strength: Clean Tech

BB Options

4 rounds:

AK squat clean + Front squat + BK squat Clean + Front Squat

 

 

4 rounds:

KB/ DB: hang squat clean x 2 + 2 I arm front squats/ 4 Backpack squat cleans from the floor + 4 Front squats with back pack + Bird dog to crunch x 5 each side

 

4 Rounds:

BW: 20 Air Squats or Box Squats + Bird Dog to Crunch x5e side 

 

WOD: For Time

CrossFit Version: 

10-20-30-40-50 

DB/KB C&J/Backpack Cleans/Situps (break-up however/ arm) 

20-40-60-80-100 

DU/SU/Line Hops/Step-Overs 

 

Fundamentals Version: 

10-20-30-40-50 Situps/Alt V-Ups

10-20-30-40-50 Line Hops/Step-Overs 

 

Modifications:

  1. DB C&J - Backpack Cleans - Situps - Alt V-Ups 

  2. DU- SU - Line Hops - Step-Overs

 

Optional Post Workout: 

Strength: Front Squat

3x5 (Pause for 3s on reps 1,3,5) @ by feel

 

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