CrossFit Brigade – CrossFit
5 Iron Crosses each leg & 5 Iron Cross + 5 Shoulder Waves
Glute Bridges & Rolling V Sits
Scorpions & Back Extension Holds
Scap Push Ups & Puppy Dog from the Elbows
Thread the Needle & Forearm Openers
Cherry Pickers & Windmills
Forward Lunges w/ stretches (Samson, twists, knee circles, etc)
Air Squats (slow, regular, and jumping)
Burpee Walk Ups (Burpee + Reverse Inchworm)
Lat Activations & Hollow Arch Swings
5 Good Mornings
3 Elbow Rotations (each arm)
5 Front Squats
3 High Hang Scarecrows
3 Low Hang Muscle Cleans
3 Squat Cleans from Mid-Shin
3 Position Clean (Build to heavy complex)
High Hang (pockets)
Low Hang (above the knee)
Squat clean preferred.
Athlete can drop and reset after Low Hang Clean.
Clean Shave (Time)
12 Burpees Over the Bar
9 Squat Cleans (135/95)
Banded Scarecrows or Buddy Scarecrows
Smash and foam roll the low back, quads, traps, and scap.
5:00 Bike or Row to flush the legs!
Endurance Needs (Time)
5k run/row test.
Start fast and hard, settle into a moderate pace and hold for first half to two thirds of distance. Finish strong to the end. Focus on breathing from the beginning to the end. Count every 4 steps on run in a of inhale 1, 2, 3, 4 exhale controlled tempo and on the row a 3 step count of 1 out (exhale), 2,1 in (inhale). This is during the meat of the workout. At the end still count steps on the run and on the row hard out for 1 and hard in for 1 count, but control of the chain and position as mentioned prior. If the counting is too much, ditch it and finish strong!
Explosive Needs (Time)
In 10 attempts find your max heavy sled push 75ft while staying under :15.
Do not exceed :15 window.
Record heaviest load in time domain. Rest 2-3 minutes between sets.
The sled is 65 lbs.
400m sprint test. Walk/jog 400m (100m jog/100m walk/100m jog/100m walk). Rest 2 minutes. Sprint 200m. Rest 1 minute. Sprint 200m slower than previous, jog 100m, walk 100m. Rest 3 minutes. Sprint 400m. Approach each 100m by starting slow split each 100m, building faster by the third 100m and finishing strong into final 100m/final turn!
Best performed on the track!! With a buddy is even more fun!!!