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CrossFit Buffalo – CrossFit

Warm-up

General warm-up:

EMOM 5 minutes

5 Inchworms

5 slow wall facing squats

Bar warm-up:

Tall Muscle clean x 5

Front squat x 5

Scarecrow clean x 5

Front squat x 5

Power Clean x 5

Front squat x 5

Barbell Option A

Clean complex (1 Clean + 1 Front Squat + 2 Jerks, 4 heavy sets)

1. Goal is to focus on a SOLID split jerk.

Front Squat (5×1 @ 100% 5RM, then 1×5 @ 92% 5RM)

Barbell Option B

KB Complex (5x DKB Clean + 5x DKB Front Squats, 4 heavy sets)

Front Squat (5×1 @ 100% 5RM, then 1×4 @ 92% 5RM)

BB Option C – “Straight Outta On Ramp”

Power Clean (1 Power Clean (AK) + 1 Clean (AK))

1. Build to one challenging set, not max effort.

Front Squat (Work to 3 heavy sets of 3 )

Accessory Work

o 3 Rounds

 :25s Eccentric Chin Up

 10x Ring Row, Pause on rep 2, 4, 6, 8, and 10 for :03s

 6x Incline “Y” Raise, pause on rep 2, 4 and 6 for :02s

Conditioning

Metcon (Time)

RX+

3 Rounds for Time

Row 300M

8x Front Squat 185/130

12x Box Jumps @ 30/24

1:00 Rest

RX

3 Rounds for Time

Row 250M

8x Front Squat 135/95

12 Box Jumps @ 30/24

Rest 1:00

Fitness

3 Rounds for Time

Row 250M

8x Double KB Front Squats

12 Box Jumps @ 24/20

Rest 1:00

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