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The Port – CrossFit
Warm-up
Warm-up (No Measure)
3-4:00 Full-Body Mobility Flow
3 Rounds:
6 Deadlifts – Power Cleans
6 Back Squats – Front Rack Lunges
6 Strict Press – Push Press – Push Jerk
+ Split Jerk Drills for the Strength
2 Empty Barbell Practice Rounds at The Rack Before adding any weight.
Strength
3 Back Squats + 1 Split Jerk (7 – 8 Sets)
3 BS + 1 SJ
Using one barbell, start with the barbell on your back and complete 3 squats. Re-rack it, and then take the barbell off the rack in the front rack and perform 1 split jerk.
Burn Strength
BURN: Metcon (Weight)
4 Sets:
8 Bulgarian Split Squats L
:20 Hold at Parallel L
8 Bulgarian Split Squats R
:20 Hold at Parallel R
8 Seated Box Jumps
Rest as needed between sets.
Workout
Metcon (3 Rounds for reps)
3 Sets:
:30 Power Cleans (135/95)(115/75)
:30 Front Rack Lunges
:30 Sit-Ups
:30 Box Jumps
1:30 Rest
Post Workout Skill
Weakness Work (10 Minutes)
Kipping, HS Holds/Walking, Double Unders, Mobility in the Front Squat or OH, Etc.
