Flash
Monday, July 10th, 2023 – Flash Class
General Warm-Up
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
WOD
Workout Format
15 Minute Time Cap
Competitive
21-15-9
Cleans (115/85)
Cals Air Bike or Row
Push-Ups
Cleans (115/85)
Cals Air Bike or Row
Push-Ups
Performance
21-15-9
Cleans (95/65)
Cals Air Bike or Row
Push-Ups
Cleans (95/65)
Cals Air Bike or Row
Push-Ups
Lifestyle
21-15-9
Cleans
Push-Ups
15-9-6
Air Bike Cals or Row
Coaches' Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.
Cleans
Push-Ups
15-9-6
Air Bike Cals or Row
Coaches' Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.
Cooldown
Doorway Chest Stretch X 1 Minute
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side