RAGE

December 19, 2018 |

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CrossFit First Creek – CrossFit

Warm-up

Warm-up (No Measure)

WARM-UP, GENERAL & DOUBLE-UNDERS

• 1-min Singles, focusing on “tall and floaty” jumps

• 1-min Downward dog stretch, peddling out the feet to stretch the calves

• 1-min Singles, focusing on relaxing the shoulders while jumping

• 1-min Mtn climbers, holding the stretch for 3-5-sec/side

• 1-min Penguin clap jumps (Video: https://youtu.be/lM0G8kO2Pks?t=18)

• 1-min Wrist extension stretch (Video: https://www.youtube.com/watch?v=rgJcRAGa_C0)

Then,

• Lax ball calves 2-min/side

Then,

• 1-min DUB practice, rest 1-min

• 1-min DUB test, have athletes count the number of DU they complete

>75, go RX

50-75, scale to 50 DU

25-50, scale to 50 DU

<25, scale to 75 SU WARM-UP, POWER CLEAN
With an empty barbell

5 Pausing Ppwer Clean

• Pause at the knee and the High Hang for 2-sec.

5 High Hang Power Clean

• No pauses.

Power Clean

3×5 PC building to working weight.

Metcon

Rage (AMRAP – Reps)

Every 2 min for 5 rounds:

•75 Double unders

•Max rep power cleans (155/105)

Cool-Down

Metcon (No Measure)

3 min bike flush

1 min each side couch stretch