Chickadee

jodi@crossfita…
Tuesday, February 9, 2021 - 20:00

CrossFit Algiers - CrossFit


Workout

Chickadee (Time)


- RX -

For Time:

10-8-6-4-2

Power Clean (205/145#)



5-4-3-2-1

Rope Climb (15-ft)



- LEVEL 2 -

For Time:

10-8-6-4-2

Power Clean (135/95#)



5-4-3-2-1

Rope Climb (10-ft)



- LEVEL 1 -

For Time:

12-10-8-6-4

DB Power Clean (35/25#)



5-4-3-2-1

Rope Pull-to-Stands



- Use 2 DBs for the power cleans.

Accessory

Metcon (Weight)


On a 10:00 Clock:

Build to a heavy 1-rep power clean.

Stretching

Metcon (No Measure)


3 Sets:

:30 Reach Roll & Lift

:30 Seated Torso Twist / Side

:30 Frog Stretch
Movement Demos:

- Reach Roll and Lift |

https://youtu.be/tw0KIXcWNX0

- Seated Torso Twist |

https://youtu.be/Zj1IBLMujg4

- Frog Stretch |

https://youtu.be/Vl7ZMO7P4Ac