Flash
Friday, August 25th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Air Squat
Med Ball Clusters
Alternating Single Leg Glute Bridge
Ring Row
Sit-Ups
Jerk Technique Breakdown: (With Coach)
5 Dip and Punch With Empty Hands
5 Db Push Jerks
5 Db Split Jerks
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Air Squat
Med Ball Clusters
Alternating Single Leg Glute Bridge
Ring Row
Sit-Ups
Jerk Technique Breakdown: (With Coach)
5 Dip and Punch With Empty Hands
5 Db Push Jerks
5 Db Split Jerks
Bathroom Break and Scaling Options:
WOD
Workout Format
4 rounds for time in pairs (15 minute time cap)
Competitive
12 Sync Double Db Clean and Jerk (50/35)
500M Row Split
500M Row Split
Performance
12 Sync Double Db Clean and Jerk (40/25)
400M Row Split
400M Row Split
Lifestyle
12 Sync Double Db Clean and Jerk
400M Row Split
400M Row Split
Cooldown
1 Minute per Stretch per Side
Straight Arm Forearm Stretch
Seated Hamstring Stretch
Straight Arm Forearm Stretch
Seated Hamstring Stretch