Black Iron CrossFit5/11/20
WARM-UP 3 Rounds
15 Jumping Jacks
10 Plank Toe Touches
5 Inch worms
--
3 Rounds
5 Kang Squats
5 Air Squats
5 Burpees
—
400m Run
HOME GYM TRACK AFAP
30 DUs
60ft Handstand Walk
9 Squat Cleans @65%
60ft HSW
30 DUs
6 Squat Cleans
90 DUs
60ft HSW
3 Squat Cleans
60ft HSW
90 DUs
**Percentage is off most recent 1 rep Clean
**DUs
Double reps for single unders
MINIMAL EQUIPMENT TRACK AFAP
30 DUs
60ft Handstand Walk
12 Squat Cleans
60ft HS Walk
30 DUs
12 Squat Cleans
90 DUs
60ft HS Walk
12 Squat Cleans
60ft HS Walk
90 DUs
Alternative Equipment/Movement
DUs
Double reps for single unders
Jumping Variations:
Jumping Double Taps
Alt. Toe Taps
Alt. Lateral Hops
Jumping Jacks
HSW
Backward Bear Crawl
3 Wall Walks
Pike Shoulder Taps x20 reps
Plank /Wall Walks x20 reps
Squat Cleans
DB/KB Double @50-53/35
DB/KB Single @50-53/35
Medball/Plate AHAP
BODY WEIGHT TRACK AFAP
30 Jumping Variations
60ft Handstand Walk
90ft Broad Jumps
60ft HS Walk
30 Jumping Variations
60 Air Squats
90 Jumping Variations
60ft HS Walk
30ft Broad Jumps
60ft HS Walk
90 Jumping Variations
STRENGTH
Clean: Cluster 1.1.1 **Resting :10 seconds between sets **building to a heavy
Cluster 1.1.1: perform 1 clean (rest :10)…1 clean @same weight (rest)…final clean @same weight
**This is not a Squat Clean Thruster**
COACHES CHALLENGE Double Unders
Opt 1
200 DUs AFAP
**Any breaks after 5 consecutive DUs, perform 3 burpees before next attempt, til completion
Opt 2
EMOM x5
3 Burpees + :30 second of DUs
MOBILITY Calf stretch (30 sec each)
Toes high on the wall
Bring hips in
Single arm lat stretch (30 sec each)
Place one hand high on the wall
Push the head through, keeping the back flat
Pigeon pose (1 min each)
The external part of the foot and knee on the floor, the other leg back. Keep your chest high
Seated Hamstring stretch (30 sec each)
one foot in, the other straight
Reach forward with the hands aiming to grab the toes, if it's not possible grab your shins or knees.
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