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8/03/2015

2
Aug

8/03/2015

Midcoast CrossFit – CrossFit

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll

(No Measure)

MOBILITY:

Shoulder smash

Couch stretch

Scorpion stretch

Walking arms

Dynamic 90’s

PVC pass thru’s

PVC figure 8’s

DYNAMIC:

Burpee broad jumps

2×10 jump squats

2×20 mountain climbers

2×10 walking lunges.

Overhead Squat (4-4-4-4-4)

From the floor (power snatch) but it can also be taken from the rack if needed. Focus on depth, shoulder mobility. Keep weight light or moderate if form goes. Bergner warmup can be done at this time if desired.

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)

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

5 HANG POWER SNATCH (75/55)(95/65)(115/85)

6 BAR PUSHUP (SCALE AS NEEDED)

7 BURPEE OVER BAR

2 MIN REST

7 MIN AMRAP:

200 M RUN

30 D.U. (60 SINGLES)

** SCORE IS TOTAL AND REPS FROM BOTH AMRAPS**

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