Janelle Shafer Clean Program Week 4 – Squat Deload

Announcements:
1) We need quite a few volunteers for the competition on February 7th and 8th. It should be 
    a bundle of fun and the more folks we can get involved in it, the better it will be! 
2) Please remember to sign up for Kiddie Care hours in February! Most of the time, you’ll just 
     get to catch up on your workout, but when there is a little one in there, you’ll be helping a 
     single mom maintain her fitness and passion for CrossFit. Remember when you had kids 
     how important help was to you!

Main Class:
A: Warm-Up
     3 Rounds
     Row 150
     15 KB Swings
     10 Hollow Rocks
     +
     Hip Floss and Glute stretches
     27 Squats (the mobility version, not just 27 air squats)
     360-degree Lunges – From forward all the way around by 45 degree arcs
     
B: Back Squat Deload
     5@65%
     5@70%
     5@75%

C. Squat Accessory
    Reverse Lunge – 4 x 6-8 per leg, add weight from last time
    Good Morning – 4 x 4-6 AHAP

D. Conditioning
     14 min, continuous movement; use light dumbbells or a KB, on SL Squats
     6-10 Bulgarian (back leg on box) Single-Leg Squat on Left Leg
     6-10 Hanging Leg Raise
     6-10 Bulgarian (back leg on box) Single-Leg Squat on Right Leg
     20 Med Ball/DB Russian Twist 

E. WOD:
     Drink a smoothie.

Beginners Class:
A. Warm-Up (with class)
     3 Rounds
     Row 150
     15 KB Swings
     10 Hollow Rocks
     +
     Hip Floss and Glute stretches
     27 Squats (the mobility version, not just 27 air squats)
     360-degree Lunges – From forward all the way around by 45 degree arcs
 
B. Skill Development:
     Split Jerk – develop technique with medium weight in sets of 2-4 reps

C. Strength:
     Push Press – 5 x 3-5 AHAP
     Strict Press – 5 x 6-10, medium load

D. WOD:
     Row 5 x 150m Sprints w/ 30-60 sec rest
     +
     Run 5 x 200m Sprints w/60-90 sec rest