Warm up to include: Squat focus
Floor Press (hollow body) 4 x 8. The goal is to elevate legs and shoulders into a good hollow body position during your set.
Hanging or Floor Wipers 4 x 5 each direction. If you can add weight, hold a med ball between your ankles.
2 Minutes on, 30 seconds off. 6 Round AMRAP
Competition: 5 Power Cleans #155/#103, 5 HSPU, 5 TTB
Sport: 5 Power Cleans #115/#73, 5 STOH, 5 TTB
Performance: 5 Hang Power Cleans #95/#63, 5 STOH, 5 Weighted V-ups
Beginner Crossfit Class
Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills
(A) Learn Back Squat and Front Squat (B)Back squat 5 x 5 towards relative max
Learn/practice KB Swing, Pull-ups.