Elemental CrossFit – CrossFit
Warm-up (No Measure)
On the turf + jog back…
Quad Stretch
Knee to Chest
Straight Leg Kick
Side Lunge
Walking Samson
Spiderman
3 Air Squats + Broad Jump
Toe Walk
Heel Walk
High Knees
Butt Kickers
With a barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Review WOD movements
Warm-up for Clean:
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
Build to Workout Weight
A: Metcon (No Measure)
15 Minutes
Skill Practice:
DU
T2B
B: Metcon (Weight)
Rx+
14 E2OM
36 DU
9 T2B
3 Power Cleans
Rx
14 E2OM
24 DU
6 T2B
2 Power Cleans
Scaling:
DU
– 24 or 36 singles
T2B
– k2chest
– k290
– lying tucks
Athletes will complete one round every two minutes, building in weight on the power clean. These do not have to be completed touch-and-go.
Scoring:
The final completed weight on the barbell.