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Monday 4/9/2018



Line Drills

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman


3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Movement Prep

3 High Hang Power Cleans

3 Strict Press


3 Hang Power Cleans

3 Push Press


3 Power Cleans

3 Push Jerks


Establish Split Position


Power Clean and Jerk

Build to Heavy Single



For Time:

30 Clean and Jerks (135/95)


We tackled the well known benchmark workout “Isabel” last Monday. Today, we take on a close relative, “Grace”. We will prepare for this workout by building to a heavy single power clean and jerk. Heavy is relative for the day and does not mean 1RM, although if athletes continue to move well as the weight increases, they can absolutely go for a personal best. We will go over the split jerk to be used in the heavy clean and jerk, while the push jerk will likely be the best option for the conditioning piece. Athletes should choose a weight on “Grace” that they are capable of completing 10+ unbroken clean and jerks when fresh. If athletes have previously completed the workout with a lighter weight and finished under 3 minutes, adding a little weight for this attempt would be appropriate


TUESDAY 4/10/2018


100 Meter Run

10 Superman’s and 10 Hollow Rock

100 Meter Run

10 Iron Crosses and Scorpions

100 Meter Run

10 Skater Lunges

100 Meter Run

10 Kipping Swings


Kettlebell Calf Smash – 1 Minute Each Side

Place on leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

Childs Pose on Kettlebell – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.



3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

“Helen” is another CrossFit benchmark workout. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete a 500 Meter Row.


Extra Credit/Body Armor

3 Giant Sets:

10 Dumbbell Bench Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15)

Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.