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4/8/2015

7
Apr

4/8/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

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 (6×2 building slowly work on balance)

Metcon (Time)

Wod for time:

800 m run/row

4 rounds:

2 power snatch (75/55)(95/65)(115/85)

8 OHS

10 box jumps (20/18)(24/20)(30/24)

800 m run/row

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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