CrossFit Fresno – CrossFit

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Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

EMOM

10 min Alternating EMOM

A1: 3-Position Clean (high hang, knees, floor) (5 x 1)

F: 5 Hang Power Clean + 3 Front Squat

P: Working on technique + timing on catch; working up in weight

S: Work up to a heavy set of this complex

A2: Handstand Push-ups (5 x 5)

F: 8-10 Seated DB Press; working up in weight

P: Strict Eccentric HSPU (kick up to top, then lower down slow)

S: Working up in depth if possible; no kipping for these – building strength

Metcon

B: Metcon (AMRAP – Reps)

10 min Work Capacity Test 2.0

4 min Max Cal Row (all groups)

3 min Max Rep Pull Ups

2 min Squat Cleans 115/75#

1 min Shoulder to Overhead 115/75#

Run in waves as needed – you can start a new heat every 5 min once rowing is done.
Modifications:

F: Ring Rows + Slam Ball 20/15# + DB Shoulder to Overhead

P: As Rx

S: Muscle Ups + 165/110#