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CrossFit Bruin – CrossFit

Warm-up (No Measure)

3xs:

50 Plyo Skier

5 Sumo Inchworm

5ea Lying Leg Crossover

5ea Kneeling Shoulder Tap

3-5 Strict Ring Pull Ups or Ring Row

3-5 Strict Dips or Hand Release Push Up

MU & Power Clean & Jerk Blend Warm Up 1x:

3 High Hang Power Clean

3 Hang Power Clean

3 Hang Clean

3 Push Press

3 Push Jerk

2-3 Low Ring Transition

1 Strict Muscle Up

Power Clean & Jerk/ Box Jump Build Up Sets 1x:

3 Power Clean & Jerk @ 35%

3 Low Box Jump

2 Power Clean & Jerk @ 45%

2 Moderate Box Jump

1 Power Clean & Jerk @ 55%

2 High Box Jump

1 Power Clean & Jerk @ 60-70%

Metcon (No Measure)

EMOM 15 min

Min 1: 5 Strict Ring Muscle Up

Min 2: 5 Power Clean and Jerk (60-70%)

Min 3: 5 Box Jump (high)

Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 done within :45 seconds and with no misses on any round.

Scaled Version

EMOM 15 min

Min 1: 5 Ring Pull Up

Min 2: 5 Power Clean and Jerk (60-70%)

Min 3: 5 Box Jump (high)

Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 done within :45 seconds and with no misses on any round.

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