CrossFit Kennett Square – CrossFit
Delta
1: Honey Pot (Part 1 – AMRAP) (AMRAP – Rounds and Reps)
0:00-9:59
AMRAP
20 Alternating Pistols
10 Power Cleans (135/95)
2: Honey Pot (Part 2 – Power Clean) (Weight)
10:00-13:00
Build up to a Power Clean heavy single
Substitutions
Power Clean: Dumbbell /Kettlebell /Odd Object
Heavy Single: Max Rep
Core
Circle of Plank
5x
:20 Left Side Plank (stacked feet)
:20 Plank
:20 Right Side Plank (stacked feet)
Warm-up
1)
On a 4-minute clock
:30 Jumping Jacks
:30 Mountain Climbers
:30 Alternating Spiders
:30 Alternating Pigeons
:30 Yoga Tables
:30 High-Lows
:30 Air Squats
:30 Reverse Lunges
2)
5x
Good Morning
Back Squat
Elbow Roatation
Back-to-Front Press
Front Squat
Deadlift
Hang Muscle Clean
Muscle Clean
3)
Pistol Progression
10 1-leg Step-ups
5 1-leg Slow Step-down negative (ea)
10 Alt. Toe Pick (foot on floor)
8 Alt. Toe Pick (foot on heal, off floor)
6 Assisted Pistols
4 Pistols
(Try harder progressions that you might otherwise skip – it’s ok if you fall or you don’t get it your first few times 🙂 )
4)
Warm-up Power Clean
Cool-Down
:30 Box Pigeon (ea)
:30 Couch (ea)