Three Wheels

CrossFit Hard Boiled – CrossFit

Mobility

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

Banded Shoulder Distraction – 1:00 Each Side

Pectoral Mash – 1:00 Each Side

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg

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Metcon

Metcon (No Measure)

Stamina Squatting

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats


Working load today is at 60% of our best Front Squat, for *both* movements.

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Skill: Pausing Power Clean (1)

Take 7:00 to build to a moderate of the following complex:

This is an opportunity to prime yourself for the movements to be in the next portion.

In today’s pausing power clean, we have (3) pauses, each for two seconds.

Pause #1 – Knee-level

Pause #2 – Mid-thigh (jumping position)

Pause #3 – Receiving position
The 7 minutes includes all warm up sets.

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Metcon (3 Rounds for reps)

“Three Wheels” Part #1

AMRAP 3:00

10/7 Calorie Bike/Row/Run 100m

12 Power Cleans (115/80)

Rest 3:00

“Three Wheels” Part #2

AMRAP 3:00

10/7 Calorie Bike/Row/Run 100m

8 Power Cleans (135/95)

Rest 3:00

“Three Wheels” Part #3

AMRAP 3:00

10/7 Calorie Bike/Row/Run 100m

4 Power Cleans (165/110)
If you don’t plan on competing in the CF open you will be running instead of the bike/row

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Extra Credit

Metcon (AMRAP – Reps)

Ideally this section should be done before class starts.



Alternating EMOM x 12 (6 Rounds):

Odd Minutes – “X” Double-Unders

Even Minutes – :30s Kipping HSPU
Choose an appropriate amount of DU’s (listed below) for the 6 rounds. For the kipping handstand pushups, your score to be tracked below is the lowest round. Our aim here is to find a consistent number per minute, with as many attempts on the wall as desired (athletes are allowed to come down and kick back up). Again, let’s only record our lowest round of kipping HSPU’s.

Option A – 50 Double-Unders

Option B – 40 Double-Unders

Option C – 30 Double-Unders

Option D – 20 Double-Unders

Option E – :40s for Attempts

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