Warm-up

400m Run

10 Burpees

10 Box Jumps or Step Ups

10 Burpee Box Jumps

 

 

Core Work

6min AMRAP

10 Barbell Rollouts

10 Muscle Cleans

:30 Barbell Overhead Hold – Tight Hollow Body Position

 

WOD

600m Run

30 Hang Power cleans (135,95)

30 Burpee box jumps

 

Rest 3 Minutes

 

800m Run

20 Hang Power Cleans (155,105)

20 Burpee Box Jumps

 

Rest 3 Minutes

 

1000m Run

10 Hang Power Cleans (175,115)

10 Burpee Box Jumps

 

Level 3- (115,75/135,95/155,105)

Level 2- (95,55/115,75/135,95)

Level 1- (75,35/85,45/95,55), 20-15-10 BBJ

Challenger – KB Swing – increase weight every round; burpee box step; scale run as needed

 

Prehab with Coach Eric **7:30AM**

UQ:

Warmup:

Its a mystery

 

Play: hungry hippos

 

Mobility:  

Banded KB Shoulder ER mobilization

Banded OH front rack mobilization

Lacrosse ball ER mobilization

 

Stability:

1a. Banded Deadbug x 15

1b. Tuck hold 30 sec

 

  1. KB flow supine arm bar rotation x10 ER/IR > protraction x10 > roll x5 > ½ TGU x5 > TGU x3  > OH carry > 90/90 carry

 

Extra Work

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

 

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb.

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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We are excited to meet you!