Open Prep Cycle Week 3 Day 5

CrossFit Rise Above – CrossFit

Pre Warmup

Neck Release

https://youtu.be/i463R5HGdVg?t=113

Pre Warmup

Lat release

https://youtu.be/skHV4sTF3hI?t=102

Warm-up

15 cossack squats each side w/ kettlebell (25/15)

3s hold on each side

https://www.youtube.com/watch?v=tpczTeSkHz0

Weightlifting

3 Rep Clean Lift Off w/ Pause (3 Reps Every 1:30 For 9:00)

9:00, Every 90 seconds

“3 Clean-Grip Lift-Off (5s pause at top)

115/75

https://youtu.be/uV4YvSt8IYo?t=10

Slower is better, exaggerated positions.

This should be very hard to hold towards the later sets,

even at this relatively light weight.”
Rx+: Increase reps or pause duration

Scaled: 85/55

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled Helen

3 rounds

400m run

21 KB 1.00p/0.5p (35/25)

12 Jumping Pull-ups

Metcon

Metcon (4 Rounds for reps)

4 rounds

1:00 max box jumps

2:00 rest

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