CrossFit Believe – CrossFit
AMR#1: Metcon (AMRAP – Rounds and Reps)
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Warm Up:
Run 200m or 10 Cals
15 Jumping Jacks
30 Sec Samson Stretch
30 Sec Pigeon Stretch
30 Sec Upward Dog
10 Spiderman Lunges
10 Dynamic Squats
Then 3 Rounds,
5 Deadlifts (Empty Bar)
5 Hang Power Cleans (Empty Bar)
5 Pushups
5 Kick Ups To Support
Then, Build Hang Power Clean & Warmup HSPU
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10 Min AMRAP: (Rx+)
3 Hang Power Cleans (135/95)
3 Burpees
200m Run or 15/12 Cal Row/Ski
6 Hang Power Cleans
6 Burpees
200m Run or 15/12 Cal Row/Ski
9 Hang Power Cleans
9 Burpees
200m Run or 15/12 Cal Row/Ski
*Continue to increase reps by 3 each round.
Rest 5 Mins…
10 Min AMRAP:
3 Handstand Pushups (Flat Mat)
3 Burpees
200m Run or 15/12 Cal Row/Ski
6 Handstand Pushups
6 Burpees
200m Run or 15/12 Cal Row/Ski
9 Handstand Pushups
9 Burpees
200m Run or 15/12 Cal Row/Ski
*Continue to increase reps by 3 each round.
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10 Min AMRAP: (Rx)
3 Hang Power Cleans (95/65)
3 Burpees
200m Run or 15/12 Cal Row/Ski
6 Hang Power Cleans
6 Burpees
200m Run or 15/12 Cal Row/Ski
9 Hang Power Cleans
9 Burpees
200m Run or 15/12 Cal Row/Ski
*Continue to increase reps by 3 each round.
Rest 5 Mins…
10 Min AMRAP:
3 Handstand Pushups (15# Plate+Abmat)
3 Burpees
200m Run or 15/12 Cal Row/Ski
6 Handstand Pushups
6 Burpees
200m Run or 15/12 Cal Row/Ski
9 Handstand Pushups
9 Burpees
200m Run or 15/12 Cal Row/Ski
*Continue to increase reps by 3 each round.
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AMR#2: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP: (Scaled)
3 Hang Power Cleans (Any Weight) or DB Hang Power Cleans (x2 Reps – Any Weight)
3 Burpees
200m Run or 15/12 Cal Row/Ski
6 Hang Power Cleans (Any Weight) or DB Hang Power Cleans (x2 Reps – Any Weight)
6 Burpees
200m Run or 15/12 Cal Row/Ski
9 Hang Power Cleans (Any Weight) or DB Hang Power Cleans (x2 Reps – Any Weight)
9 Burpees
200m Run or 15/12 Cal Row/Ski
*Continue to increase reps by 3 each round.
Rest 5 Mins…
10 Min AMRAP:
3 Shoulder To Overhead (Any Weight) or DB Shoulder To Overhead (x2 Reps – Any Weight)
3 Burpees
200m Run or 15/12 Cal Row/Ski
6 Shoulder To Overhead (Any Weight) or DB Shoulder To Overhead (x2 Reps – Any Weight)
6 Burpees
200m Run or 15/12 Cal Row/Ski
9 Shoulder To Overhead (Any Weight) or DB Shoulder To Overhead (x2 Reps – Any Weight)
9 Burpees
200m Run or 15/12 Cal Row/Ski
*Continue to increase reps by 3 each round.
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