CrossFit warm-up | 10:00

Goals
✔ Equipment: PVC, rings.
✔ Take time to demo each of the movements and scale athletes as needed before beginning.
✔ Have athletes perform 30 seconds of each movement of the CrossFit warm-up, moving at their own pace.
✔ Use this time to improve every athlete’s movement in some way as you prep for today’s skill work and workout.

Movement // Focus
Samson stretch // “Drive the knee forward and squeeze the belly tight.”
Samson stretch // “Drive the knee forward and squeeze the belly tight.”
Overhead squats // “Press up and keep the arms straight.”
Sit-ups // “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”
Good mornings // “Arch the chest up and squeeze the abs.”
Pull-ups // “Pull the bar down to the floor until the chin is above the bar.”
Dips // “Shoulders below the elbow at the bottom of the dip.”

Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice

– RX –
3 rounds for time:
15 double-DB hang power cleans (35/50 lb)
20 walking lunges

– INTERMEDIATE –
3 rounds for time:
15 double-DB hang power cleans (25/35 lb)
20 walking lunges

– BEGINNER –
3 rounds for time:
10 double-DB hang power cleans (15/25 lb)
12 walking lunges

1 set:
1:00 pigeon stretch/leg
1:00 saddle stretch

3 rounds for time:
15 double-dumbbell hang power cleans (35/50 lb)
20 walking lunges