CrossFit Workout 5/11/17 Thursday

We are going to have a spring cleaning done on this Saturday, May 13th.  We will be moving some of the equipment around prior to that, from 11 AM – noon.  Any help would be greatly appreciated for that one hour time frame.


General Warm-up

550 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

Start the workout with light weight.

Workout (start this at 20 past the hour)

EMOM for 40 minutes of:
5 push-ups
10 reps of kettlebell stuff

You do all 15 reps every minute.
You start this right at 20 minutes after the hour.
Mix up the kettlebell stuff.  Snatch, C&J, C&P, Swing, 2-handed Jerk, etc.
Start off light and get heavier as you go.
If you are doing a two part movement like the clean and jerk, each movement counts as one rep.  So you would do 5 reps of the clean and jerk movement.
Make the push-ups, GREAT push-ups.

This is a very, very impactful workout.  Have fun with it.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.