South Park – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 10:00

1 round:

3 shuttle runs

10 alternating Spiderman stretch + reaches

10 up-downs

3 shuttle runs

10 alternating Samson lunges

10 air squats

3 shuttle runs

10 alternating scorpion stretches

10 burpees

– Shuttle run is 25 ft down and back.

251109 (AMRAP – Reps)

– RX –

EMOM 15 for total reps:

Min. 1: power cleans

Min. 2: shuttle runs

Min. 3: rest

– Power clean load is 70-80% of 1-rep max.

– 1 shuttle run is 25 ft down and back.

-INTERMEDIATE-

Same as Rx’d

-BEGINNER-

Same as Rx’d

-MASTERS 55+-

Same as Rx’d

Skill Work (Checkmark)

Pre-workout strength

Every 2:00 for 3 sets:

3 muscle cleans + 3 power cleans

Immediately into…

Every 2:00 for 3 sets:

3 power cleans

– Increase load across 6 sets.

– Advanced and intermediate athletes should go heavier than workout weight.

Stretching (Checkmark)

1 set:

1:00 foam roll calf/side

1:00 foam roll upper back

– AT-HOME – (5 Rounds for reps)

-AT-HOME-

EMOM 15 for total reps:

Min. 1: DB power cleans (35/50 lb)

Min. 2: shuttle runs

Min. 3: rest

– 1 shuttle run is 25 ft down and back.

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