Westbound CrossFit (Coach Loni)
1200 (9 of us)
Warm Up
Jog
Pendulum lunge
Lateral lunge
Glute bridge
90/90 hip rotation
Barbell warm-up for cleans
Shoulder warm-up on rig
Strength
Every 2:30 x 5 Sets
6 alternating front rack lunges (3/leg) – heavy
**During rest, explore some pull up skills and drills as time permits.
Kip pull up linking reps
Butterfly action practice (strict butterfly circles)
Butterfly pull up practice
Etc.
I built up from 45-55-65-75-75 pounds for step forward lunges and was keeping reasonable balance and form. My glutes were very activated by the 5th set.
For practice I did small kips, mini strict butterfly circles and finally kipping partial pull-ups
Conditioning
RXConditioning
12:00 AMRAP:
4 Hang Power Cleans (185/125lb.)
8 step back lunge (50/35 each arm)
12 Pull-Ups
Goal: 5-6+ rounds
Intermediate: 135/95lb., 35/20lb. DB’s, banded pull-ups
Baseline: 35/15lb. Hang power clean, unweighted step back lunge, ring rows
I scaled to a 75 pound bar; 2 x 10 lb DBs and ring rows. I moved well and completed 6 + 1 rounds + reps. My form fell apart on the hang power cleans, but the other movements were OK.
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