4/21/2015
Midcoast CrossFit – CrossFit
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
(No Measure)
Mobility:
Shoulder smash
4 way banded stretch
Upward downward walking dog
Lunge complex
Dynamic:
Burpee broad jumps
High knee skips
Jump squats (2 sets of 20 reps)
Bergner warm up (detailed) (No Measure)
1. Down and up
(Bar is at waist, knees dip 1-2 inches and back up, and repeat)
2. Elbows high and outside
(Bar is at waist, dip down and up, on the way up bar continues to travel (collar bone level) as elbows come high and outside, and repeat)
3. Muscle snatch
(from waist, and repeat)
4. Bar on back snatch drop (2,4,6 inch)
(Bar on back, no dip, press bar up as body drops, and repeat)
5. Hang power (putting it all together, and repeat)
Squat Snatch (Warm up into 6×2 building (speed and form))
6×2 building
(Work on speed and form)
Reset between each rep if needed
Metcon (Time)
5 rounds for time:
200 m run/ row
15 power snatches (55/45)(75/55)(95/65)(extra L3 115/85)
10 box jumps (20/18)(24/20)(30/24)
Use appropriate weight for snatches, weight shouldn’t be really heavy.
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch
