C44 – CrossFit
Equipment:
Warm-up (No Measure)
Slam ball
Box
Warm-up
Warm-up (No Measure)
Get warm-
6 min AMRAP:
6 forward facing Step ups
6 alt. Bird peckers
6 lateral step ups. each side
6 Slamballs
Then, Review for workout:
SB squat cleans:
6 SB deadlifts
6 SB front squats
6 SB squat cleans
Then,
Rehearse for WOD and coach as you go. Use workout weight and progressions-
2 rounds:
4 SB squat cleans
4 SB step-ups (hold SB however, scale to unweighted)
2 rounds:
4 box jump overs (scale to step-overs)
8 SB deadlifts
2 rounds:
4 Slamballs
4 Burpee to SB +toss over shoulder
Metcon
Metcon (AMRAP – Reps)
4 min AMRAP-
8 Slamball Squat Cleans
8 Slamball Step-Ups
Rest 2 min
…then…
4 min AMRAP-
8 Box jumps overs
16 SB deadlifts
Rest 2 min
…then…
4 min AMRAP-
8 slamballs
8 Burpee to Slam ball + toss over the shoulder
Mobility
Warm-up (No Measure)
SB Psoas smash (1-2min e/s)
Box hip flexor stretch (1 min e/s)
Under the body stretch (30 sec e/s)