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CrossFit Buffalo – CrossFit

Warm-up

General:

2 rounds

Elbow to instep x 10

Inchworms x 5

Duck walks x 20 steps

Barbell warm-up: To be done with coach

Clean grip deads

Tall muscle clean

Scarecrow clean

Front squat

Barbell Option A

Clean (2 Clean from AK + 2 Front Squat)

Work to one heavy set in no more than 5 working sets.

Front Squat (4×1 @ 100% 5RM, then 1-2×5 @ 90% 5RM)

Barbell Option B

KB Complex (4 KB High Pull + 4 DKB Front Squat)

Work to one heavy set in no more than 5 working sets

Front Squat (4×1 @ 100% 5RM, then 1-2×4 @ 90% 5RM)

BB Option C – “Straight Outta On Ramp”

Power Clean (Power Clean + Front Squat)

1. Complete 3 solid working sets from most familiar position (Above knee, below knee, or floor).

Front Squat (3 heavy sets of 5 )

1. Should not be max effort, reps should stay fast!

Accessory Work

o 3 Rounds

 :20 Eccentric Pull Up (Pronated)

 10x Australian Pull Up w/ :04s hold at top

 10x Batwing Row 1113T

Conditioning

Metcon (Time)

RX+

Four rounds for time:

225/155 pound deadlift x 12 reps

Run 200 meters

1:00 Rest

RX

Four rounds for time:

185/125 pound deadlift x 12 reps

Run 200 meters

1:00 Rest

Fitness

Four rounds for time:

Heavy Russian swings x 12 reps

Run 200 meters

1:00 Rest

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