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Wednesday, Nov. 16 CrossFit Workout of the Day

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runforrob

Mobility: We see a lot of athletes in the gym with limited wrist function which affects their performance. Here are 7 ways you can work your wrists and improve your forearms.

Warm up
3 rounds:
10 dislocates
10 good mornings
10 groiners
10 jump squats

3 sets, building to first weight:
3 clean pulls
3 muscle cleans
3 front squats
3 power cleans
3 cleans

Strength/Conditioning
Performance
Clean Ladder
Complete as many reps as possible in 30 minutes:
15 cleans (any style), 135/95 (Scaled: 65/45)
Rest 1 minute
15 cleans, 155/105 (75/55)
Rest 1 minute
15 cleans, 170/115 (95/65)
Rest 1 minute
15 cleans, 185/125 (115/75)
Rest 1 minute
15 cleans, 205/135 (135/95)
Rest 1 minute
15 cleans, 225/155 (155/105)
Rest 1 minute
15 cleans, 245/165 (165/115)
Rest 1 minute
AMRAP cleans 265/180 (185/125)

Fitness
Clean drills & technique work

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