C44 – CrossFit
Equipment:
Warm-up (No Measure)
Heavy KB (mobility)
Jump rope
2 light DB (warmup)
2 moderate DB (workout)
Moderate Slam ball
Warm-up
Warm-up (No Measure)
Start with some calf mobility-
KB calf smash (1-2min e/s)
Then,
20 seconds: single unders
20 seconds: pushups to downdog
20 seconds: single unders
20 seconds: Inchworms
20 seconds: Single unders
20 seconds: Alt. Samson Stretch
Then,
Jumping drills-
15 seconds double/single taps facing wall
15 seconds double/single taps facing away from wall
15 seconds double taps lateral to wall
With jump rope-
15 seconds single unders
15 seconds higher single unders
15 seconds double under practice
Shoulder prep-
With a set of light DB perform 5 reps of each-
Single Arm Strict press (each side)
Single Arm Push press
Then,
With workout weights perform:
5 push press each side
10 ball slams
15 DU/30 singles
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 single arm push press (5 each side)
20 Ball Slams
30 Double Unders
Scaled options:
Lighter weights
60 Single Unders or plate fast feet
Mobility
Warm-up (No Measure)
Grab KB back out and perform-
KB calf smash (1-2 min e/s)
5x Down dog to child’s pose (hold each position 5 seconds)
Under the body stretch (30 seconds each side)