HS AST 03/26

DFC CrossFit – HS AST Class

Warm-up

AST Warm-up 6 (No Measure)

2x

10 Strict Pull-ups

60sec 4 Way Dead Bugs

10 EB Strict Press

20 Banded Good Mornings

Compound

Clean Pull (5×3)

Use PC Max for set 1

Sets 2-3 add 5 lbs

Sets 4-5 add 5 more lbs

5 Way Med-Ball Plyo Circuit (Weight)

1. Front Facing pocket throws RT/LT

2. Perpendicular Pocket throws RT/LT

3. Overhead Ball Throws

All movements are from the Athletic Position: Feet outside shoulder width apart, toes forward, knees bent and over the inside ankle, hips back with hamstring loaded and chest in an upright position; weight distribution is through the mid foot

CAT

Power Clean (2, 2, 2, 2, 2)

Front Squat (5, 5, 5, 5, 5)