Coach Mael and the Iron. (Great shot, Jason Kotoch!)

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Five minutes to practice the eight positions of the clean. Then review how to construct hang variations of the clean.

2. EMOM 10

  • High hang clean
  • Hang clean
  • Clean


3. Five minutes to practice the positions of your choice of Push Object (vertical) exercise: press, push press, push jerk, split jerk. Practice at least one iteration of each exercise on the way up to your desired level of complexity.

4. “The Silent Queen”

EMOM 10:

  • 3 repetitions in the press series

LIII: EMOM 10 minutes, 1 push press, 1 push jerk, 1 split jerk LII: EMOM 10 minutes, 1 push press, 2 push jerks LI: EMOM 10 minutes, 3 push press

Note: CrossFitters who lack the overhead position to properly push jerk will do three push presses. Some novice athletes who lack the necessary shoulder flexibility for ballistic movements will be instructed to do 3 strict dumbbell presses (2 dumbbells).

5. “Amundson Fitness Test”

  • Tabata Squats
  • AMRAP 4 Muscle-ups

LIII: as rx’d

LII: if you don’t have muscle-ups, alternate one minute pull-up w/ one minute dips for max reps

LI: 3 x 10 squats, 3 x 10 push-ups, 3 x 10 ring rows, not for time