Transition Week Day 3

C2 – CrossFit

General Warm Up

:30 Jog

:30 Banded Forward Walk

:30 Banded Backward Walk

:30 Squats w/ Hip Circle

:30 Walkouts

:30 Heel Walk

:30 Alt Plank Shoulder Taps

Barbell Warm Up

Barbell (Full) (No Measure)

With an Empty Barbell

5 Good Mornings

5 Back Squats @22X1

5 Elbow Rotations (Back Rack)/Side

5 Behind the Neck Press

5 Front Rack Press



5 Front Squats @22X1


Perfect Stretch Sequence


3 Hip Power w/ :02 Pause in Catch

3 Hang Power w/ :02 Pause in Catch

3 Mid-Shin Power w/ :02 Pause in Catch

Hip Power + FS or OHS

Hip Full (Squat)

Hang Power + FS or OHS

Hang Full (Squat)

Mid-Shin Power + FS or OHS

Mid-Shin Full (Squat)

(Note: FS or OHS based on Lift; Clean = FS/ Snatch = OHS)


4:00 to warm up to load then….

Power Clean (Every :30 for 5:00 )

(Note: Choose a challenging weight, but something that you can keep across the board for all 10 reps)


Metcon (Time)

30 DL (95/65)

15 Bar Facing Burpees

30 Thrusters (95/65)

15 Lateral Burpees over Bar

30 DL (95/65)
(Note: Scale to a weight will allow you to move quickly through the barbel portion of this MetCon)


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