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WORKOUT OF THE DAY

Competition Club

By Adam Murphy Comments


CrossFit Old Town – Competition Club

Warm Up:

250 M Row
Deep Lunges
Boot Strappers
Push Ups
Inch Worm
3 Rounds

10 Minutes Foam Rolling

OLY Strength (3-3-3-3-3-3)

Front Squat

6 x 3

3 Seconds decent

2 Seconds settle

Rise fast

@ 65%-70%
Set every 2:30

OLY Technique (1-1-1-1-1)

1 Full Clean

2 Hang Below the Knee Cleans

5 x 1 @ 75%-80%

Set every 2:30
Reset after each clean

GymNasty Technique

4 Rounds

Every 3 Minutes

Max UB Ring MU

(Shoot for around 3 – 5)

-Then –

Turkish Get Ups

3 Each Side

– Rest –

1:00

Metcon (AMRAP – Reps)

12.3

18 Minute AMRAP

15 Box jumps, 24/20 box

115/75 pound Push press, 12 reps

9 Toes-to-bar

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314