Warm Up:
Crossfit Warm-Up
Skill Work:
On a 10:00 clock:
Single-leg squat skill practice
WOD:
3 rounds for time:
15 double-DB hang power cleans (35/50 lb)
20 walking lunges
Intended Stimulus: 4-7 Minutes
Intermediate:
3 rounds for time:
15 double-DB hang power cleans (35/50 lb)
20 walking lunges
Beginner:
3 rounds for time:
10 double-DB hang power cleans (15/25 lb)
12 walking lunges
Home Workout:
3 rounds for time:
15 double-dumbbell hang power cleans (35/50 lb)
20 walking lunges
Movement scaling options:
DB power clean: Load, reps, dumbbell hang power clean, single-arm variations
Walking lunges: Reps, step-ups to a low target
Scale-up: Dumbbell front rack walking lunges
Cool down:
1 set:
1:00 pigeon stretch/leg
1:00 saddle stretch