Flash
Thursday, July 20th, 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
Bike or Row
Air Squats
Push-up Negative
Pull-up Negative
KB Swing
Clean & Jerk Mobility:
15 Seconds Work / 3 Seconds Rest
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Forward Fold Stretch
Forearm Stretch per Side
Clean and Jerk Technique Work: (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:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Air Squats
Push-up Negative
Pull-up Negative
KB Swing
Clean & Jerk Mobility:
15 Seconds Work / 3 Seconds Rest
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Forward Fold Stretch
Forearm Stretch per Side
Clean and Jerk Technique Work: (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
4 Rounds (14 minute time cap)
Competitive
For Time (15 Minute Time Cap)
30 Clean and Jerks (185/125)
30 Clean and Jerks (185/125)
Performance
For Time (15 Minute Time Cap)
30 Clean and Jerks (135/95)
30 Clean and Jerks (135/95)
Lifestyle
Every 30 Seconds X 12 Minutes
1 Clean and Jerks
1 Clean and Jerks
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Couch Stretch
Crossbody Shoulder Stretch
Couch Stretch
Notes
Coaches' Notes: This Is a Heavy Weight. Take Your Time to Keep Your Form Solid.