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Mental Toughness

20
Apr

Mental Toughness

Alpine CrossFit – CrossFit

Warm-up

Clean and Jerk Warm up (No Measure)

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Specific Warm up (No Measure)

Go over workout movements
Work up to work out weight: below is a scale based of your C&J max

If C&J is 300+/ 190+ = Rx (225/145)

Scales:

270-299/175-189 = 205/135

245-269/ 155-174= 185/125

220-244/ 135-154 = 170/115

185-219/ 116-134= 155/105

155-184/ 100-115= 135/95

135-154/ 85-99= 115/75

115-134/ 70-84= 85/55

Metcon

Miller Time (Time)

Ten rounds for time of:

3 Squat Clean and Jerks (225/145 lbs)

4 Box Jumps (30″/24″)
This is intended to be HEAVY, and should take most athletes quite a bit of time.

See scaling options in warm up

Cool Down

Warm-up (No Measure)

400 m walk/jog

Mobility of choice

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