CrossFit TFA – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic
………………..
10 Scap Retractions
10 Mini Kip Swings
5 Kip Swings
1-3 Strict Pull Ups
3 Chest to Bar Pull Ups or Workout Variation Pull Ups
5 Knee to Chest
3 Toes to Bar
………………..
EMPTY BARBELL
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Strict Press
3 Pausing Power Cleans (hold athletes 0:05 in The Set Up to assess for Neutral Spine)
3 Pausing Front Squats (hold athletes 0:05 at the Bottom to assess for Neutral Spine)
3 Pausing Push Jerks (hold athletes 0:05 in The Catch to assess for Neutral Spine)
………………..
LIGHT WEIGHT
5 Box Jump Overs
5 Power Cleans
5 Toes to Bar
5 Front Squats
5 Bar-Facing Burpees
5 Push Jerks
5 Chest to Bar Pull Ups
Metcon
Metcon (Time)
7 Rounds For Time:
7 Box Jump Overs (30″/24″) or Box Overs (24″/20″)
7 Power Cleans (135/95)(95/65)
7 Toes to Bar or Knees to Chest
7 Front Squats (135/95)(95/65)
7 Bar-Facing Burpees
7 Push Jerks (135/95)(95/65)
7 Chest to Bar Pull-ups or Pull-ups
(30:00 cap)
*Score = Time it takes to complete the workout.
News
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* Yoga: $10 person 12/15 @730pm & 1/5 @730pm