Desert Sky Fitness – H.I.I.T.
Warm-up 9 (No Measure)
25 kcal row
50 ft Bear Crawl
25 Jumping jacks
15 Med Ball Cleans
10 Wall balls
5 Scorpions each Side
5 Kick Ups
Across the Floor (No Measure)
OLY Skill (No Measure)
Spend 5-6 Minutes breaking down parts of squat clean. Coaching points.
– Balanced starting position with the bar close.
– 1st pull – hips and shoulders lift together
– 2nd pull – Sweep the bar into hips (activate lats)
– Full hip extension
– Dropping into a good squat, lead with hips not knees.
– Fast elbows
– Strong receiving position.
Squat Clean (5×5 Every 4 Minutes )
Perform 5 successive singles (not touch and go) every 4 minutes starting above 50%. On breaks athletes should work on mobility and receive coaching.
Coaches- try to stagger athletes so that all or most athletes can get 1 on 1 time from coach. Prescribe skill or mobility as necessary.
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target