A quick reminder about Birthday workouts–anyone can have them. You can pick a workout, or just the movements. You tell me 2 weeks before hand so I can fit it into the programming, and then we roll.
Happy Birthday Jay!
Warmup start this at 10:00
2 squat cleans up to 175/115 (or your workout weight). Jerk the second one.
Lift start this at 25:00
Squat Clean and Jerk
Build to a technical heavy–NOT a max. No misses. Think 80-90% of your 1RM
CrossFit Workout start this at 40:00
12:00 time cap
deficit hspu 4″/2″
squat cleans 175/115
If you do not have HSPU, today I want you to pick a heavy push press, and do the same number of reps as the squat cleans.
Cooldown start this at 55:00
1:00 quad stretch
3:00 easy bike
This is a variation of the Mayhem classic final workout. If you can do regular HSPU, you can do those instead of a push press. The top scores will probably be in the 6-7 minute range here. The weight should be about 75-80% of your max clean at most. It should be singles the whole way though.
On the 2:15 start x 10 rounds
These should be done at 2k-:03-:05 pace