St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Friday 10/5/2018

4
Oct

Friday 10/5/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up Dubs, WL, IW (No Measure)

3 Rounds

50 Double Unders

20 Walking Lunges

5 Inch Worms

Mobility

We have worked on Hip and Ankle mobility during this cycle. This week is going to give a little necessary attention to Foot and Ankle Stability. This is necessary to ensure consistent strength and power when squatting (but pretty much anything within the realms of load bearing)

Ankle Stabilization Day 5 (No Measure)

Hawaiian Squat Holds

establish your short foot. Take one leg and cross it over the other. Lower your hips down as low as you can go. Hold that bottom position for 4 sets of 15 seconds on each side (1 minute total for each side)

https://www.youtube.com/watch?v=2jRMa4L0Yew

Weightlifting

Pocket Squat Snatch (5×2)

Deadlift the barbell up. Keeping your shoulders stacked directly over your hips. Drive your knees out into a power position. Then drive your hips upwards, accelerating the bar up and pull yourself under the bar into the bottom of your squat. Do not allow your hips to rock forward when are starting the hip drive!

Hang Snatch (10 mins to build to a heavy 3 rep (UB))

Row DBallC, DB PP, SU (Time)

For Time

500 meter Row

10 D-ball/Sandbag G2S 100/80

20 DB Push Press 50/35

30 GHD Sit Ups

20 DB Push Press 50/35

10 D-ball/Sandbag G2S 100/80

500m Row

15 minute Cap

Rx+

GHD Med Ball Sit Ups 20/15

Intermediate

D-Ball G2S 80/60

DB PP 35/20

50 Abmat Sit Ups

Beginner

60/50

25/10

30 Abmat Sit Ups

Metcon

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