3/23/21

CrossFit Loyalty – CrossFit

Warm-up

3 Rounds

1min Easy bike

30sec Medium pace

10sec Sprint

Then

3 Rounds

4 Perfect stretches (ea)

30sec hollow hold

5 Tempo air squats (3,3,3)

Then

With an empty barbell in a Clean grip

2 Rounds

10 Down and finishes (Tap Stand Shrug)

3 Hang Power Cleans from pos 1 (high)

3 Front Squats

3 Hang Power Cleans from pos 2 (mid)

3 Front squats

5 Squat cleans from pos 3 (low)

10 Mins

Build up to Mecton Clean Weight

Metcon (5 Rounds for calories)

Complete 5 rounds every 3rd minute. 2 Minutes on 1 Minute off

•4 Squat Cleans #125/185 (M50+ 105/155)

•Max Calorie Bike

*Rest 1 Minute between sets*

**Score the total number of calories**
GOAL OF THE WORKOUT

Finish the cleans each 2 minutes as quickly as you can to maximize the amount of time you have on the bike as we’re only keeping track of the calories finished on the bike

THINGS TO FOCUS ON

Drive with equal effort from your arms and legs at the same time to balance the lactic acid and minimize the intensity of the burn while on the bike (90% effort with arms, 90% effort with legs)

Push down with the mid-foot to utilize your whole leg instead of just your quads (pushing with toes)

Drive through your mid-foot and finish tall before dropping under the weight as fast as you can

Stay balanced on your feet to land in a solid position before resetting the bar

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