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

Written by: Ralph

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