Buzz Lightyear

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Samson

Active Spidermans

Wrist Stretch (Fingers Towards)

Slow Air Squats

Push-up to Down Dog

Wrist Stretch (Fingers Away)

Lateral Hops Over Barbell

Slow Burpees

Active Chest Stretch

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations

5 Strict Press & Reach

5 Back Rack Elbow Rotations

5 Good Mornings

Movement Prep

Rope Climb Prep

5 Hanging Knees to Elbows

3 Half Way Rope Climbs

1 Rope Climb

C&J Prep

3 Push Press

3 Push Jerks

.

2 High Hang Clean and Jerks

2 Hang Clean and Jerks

2 Clean and Jerks

.

Build to at least the first three clean and jerk weights

Metcon

Metcon (Time)

Teams of 2

For Time (30 Minute Cap):

2 Rounds:

400 Meter Partner Run

30 Barbell Facing Burpees

6 Rope Climbs

Directly Into…

14 Clean and Jerks (115/85)

14 Clean and Jerks (135/95)

14 Clean and Jerks (155/105)

14 Clean and Jerks (185/125)

14 Clean and Jerks (205/135)
Rope Climb Substitutions:

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)

Group Stretch

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