In Blog, Workout of the Day

“Age is no barrier. It’s a limitation you put on your mind.” –Jackie Joyner-Kersee


Pre-Class Strength Training

Front Squats 5 x [ 1 + 1/4 Squats] Building while maintaining Speed and Position

Cleans 4 x 2 [Segmented Cleans: Pause at Patella for 2″] @75-80%

In-Class Session

Primary Strength

Take 12 Minutes to Build to a Heavy Complex of…

 1x Clean + 2x Front Squats

Workout of the Day

3 Rounds for Time:

400m Run

7x Front Squats [at 80-90% of Complex]

Post-Class Accessory Work

3 x 1.1.1. Clean Pulls [@90%]

3 sets:

8 x 2 DB Step Ups

20 x Alternating Toe in Front RDLs with DBs

8-12x Hip Extensions

crofton crossfit

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