Call Us: (845) 348-1110

Week 4 Day 1

30
Jan

Week 4 Day 1

CrossFit Momentum – OPEN PREP/SKILLS

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Fire Hydrants each side

10 Med Ball Squat

10 Med Ball Pushups

10 Ball Slams

SKILL WORK

Burpees. To target, over barbell.

Discussion on When to change out plates, how to do so efficiently.

Barbell Cycling

Squat Cleans. Discussion on how to effectively cycle.

Metcon

Metcon (Time)

For Time:

10 Bar Facing Burpees

14 Squat Cleans (115/75)

10 Bar Facing Burpees

10 Squat Cleans (155/105)

10 Bar Facing Burpees

6 Squat Cleans (185/125)

Scaled:

(85/55)

(105/75)

(135/95)

Extra Credit

Handstand Push-ups (6 min EMOM – Find a rep count you can maintain.)

If more than 5, go deficit, strict or kipping.

Leave a Reply