Wednesday 5/27
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)
Hang Snatch (3-3-3-3-3-3)
Start at 55-65% of 1rm (watch form)
Metcon (Time)
400 meter run then
5 rounds:
10 power snatch (75/55)(95/65)(115/75)
5 (bar facing) burpees
10 T2B (K2E)
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch