Wednesday 5/27 – MidCoast Athletics

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/dynamic:

Shoulder smash

PVC pass thru’s (25 slow)shoulder mobility

PVC figure 8’s slow (shoulder mobility)

Walking arms

Dynamic 90’s

Banded tricep stretch

Dynamic:

Frankenstein walks

Duck walks

Prayer squat broad jumps

Plank walk

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)