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CrossFit Glendora – WOD

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“The visionary starts with a clean sheet of paper, and re-imagines the world.” ~ Malcolm Gladwell


10 min AMRAP:

1 min easy bike

5 jump squats

3 front rack stretch (each side)

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans (empty bar)

**2. Workout Prep**

Athletes set up bar and weights while hitting a few reps before workout starts.


Metcon (3 Rounds for time)

3 sets (Every 5:00) (4 min cap each set):

5 Squat Cleans (95/65) (135/95)

4 Squat Cleans (115/75) (155/105)

3 Squat Cleans (135/95) (185/125)

2 Squat Cleans (155/105) (205/135)

1 Squat Clean (185/125) (225/155)
Record time from each set.

Stimulus is high intensity with focus on efficient effort across all sets (no missed reps). Athletes will have three rounds all scored separately by time. Weights selected in this workout should be 50%, 60%, 65%, 75%, and 80-85% across the five weights. The heaviest weight should be something that the athlete would definitely make when fresh and would be considered a moderate/heave to heavy single.

Squat Cleans: Athletes should have all weight laid out for the appropriate weight changes. Additionally, in order to extend the life of the plates, have athletes use as many full-size plates as possible (don’t allow them to stack 4 – 10lb change plates on top of a full-sized plate). Athletes must have clips on bar for each weight. Use hook grip during all sets if possible. The biggest piece of advice for all athletes is to not rush the heavier reps. Athletes should keep an eye on the clock and aim to have at least one minute of rest in between rounds. Stress the importance of full extension and then “actively” pulling themselves underneath the bar to be as efficient as possible. If athlete cannot squat due to mobility, power clean but work on the front squat of the squat clean with accessories such as goblet squats after class.

2nd Training

Metcon (AMRAP – Reps)

12 Minute EMOM:

Odd Minutes: 10-15 GHD Sit-Up + Remaining time Hollow Hold on GHD Sit-Up

*Substitute 15-20 Alternating V Ups and Hollow Rock Hold if needed

Even Minutes: Easy Cardio (OR Rest)
Record total reps


Quad Smash, Couch Stretch

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