Guts and Glory

CrossFit Hard Boiled – CrossFit

Mobility

Mobility (No Measure)

To be done before/after class



Couch Stretch – 2:00 min each leg

Frog Stretch – 2:00 min

Shoulder Ring Stretch – 2:00 min

Chest Opener – 1:00 (2x)

Front Rack Stretch – 2:00 min

Warm-up

Warm-up (No Measure)

3 Rounds

30s jump rope singles

3 walk outs

6 squats



Barbell Warm-Up

5 reps each

Good Morning

Snatch Grip Press

Back Squat

Deadlift

Front Squat

Push Press



Workout Prep

100m run

5 Thrusters

100m run

5 Hang Squat Cleans

100m run

5 Overhead Squats

———-

Metcon

Metcon (Time)

21 – 15 – 9:

400/200/100m run

Thrusters (95/65)

15 – 12 – 9:

200m wall ball run (20/12)

Hang Squat Cleans (95/65)

12 – 9 – 6:

200m backwards run

Overhead Squats (95/65)


I know the workout can read like a different language. Here’s the first half explained a bit more:



21 – 15 – 9:

400/200/100m run

Thrusters (95/65)



For this part you will do a 400m run followed by 21 thrusters. Then 200m and 15 thrusters. 100m run and 9 thrusters.

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