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July 13, 2017

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CrossFit Black Box – CrossFit

Warm-up

1min leg swings each leg

1min Samson stretch each leg

Calf stretch 1min each leg

200m Jog

20 Frankensteins

10 Inch worms w/pressout

Metcon

Metcon (Time)

For total time:

4 Rounds for Time

400m Run

20 seconds rest

200m Run

2 minutes rest

Cool Down

Banded hamstring stretch

Banded hip flexor stretch

Rollout feet w/lax ball

Competitor/Accessory

Split Jerk (3-3-3-3-3)

5 working sets of 3 reps @75% of your 1RM Split Jerk

NO NEED TO GO OVER YOUR 75%.

Use your warm up sets to focus on position and aim to maintain technique as load increases. Warm up sets do not count for the 5 working sets. Same weight throughout all 5. No touch & go’s. Must reset on every rep.