CFKSQ – CrossFit
Delta
Belmont Jewel (Time)
For Time
5 Clean and Jerks (135/95)
Run 200m
10 1-Dumbbell Step-ups (50/35, 24/20)
10 Clean and Jerks
Run 400m
20 1-Dumbbell Step-ups
15 Clean and Jerks
Run 600m
30 1-Dumbbell Step-ups
Substitutions
Clean and Jerk: 2 Dumbbells / 2 Kettlebells / Odd Object
Step Up: Kettle Bell / Odd Object
Warm-up
1)
10 Dislocates
10 Inlocates
20 Butt Kicks
20 High Knees
20 Military Kicks
8 Box Pigeons
2)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Back to Front Press
5 Front Squats
5 Deadlifts
Run 200m
10 Alternating Step Ups
3)
10 Muscle Clean and Jerks (empty bar or light weight)
Run 200m
10 Negative Step Downs
4)
Build up to clean and jerk weight, practice reps
5)
3 Clean and Jerks
Run 200m
6 1-DB Step Ups
Cool-Down
:30 Box Pigeon (ea)
:30 Reach Through (ea)
:30 Deep Lunge (ea)