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

Monday 10/01/2018

30
Sep

Monday 10/01/2018

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

Warm-up

Warm Up Snatch (No Measure)

3 Rounds

3 muscle snatch

3 OHS **slow and controlled, warm up to full depth

3 Snatch Balance

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)

Est. the Short Foot (No Measure)

If possible, check out this prior to class and play around with establishing the short foot!

https://www.youtube.com/watch?v=EAn_tIPdis4

Ankle Stabilization Day 1 (No Measure)

Est. Short foot on Right leg.

Lift left leg until your left thigh is parallel to the ground.

Hold this position for 60 seconds.

Repeat on the other side.

If this is too easy, perform the movement the same way but with your eyes closed.

Weightlifting

Snatch Balance + OHS (Build to today’s heavy complex)

1 Snatch balance +

1 Overhead Squat
Focus on speed and depth. Do not go up in weight unless you are capable of achieving adequate depth.

Metcon

CFHQ BMU + Snatch, DL + AS, BMU + Clean (Time)

CFHQ 180508

For time:

3 rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Men: 155 lb.

Women: 105 lb.

15 min Time Cap

Intermediate

For time:

3 rounds of:

10 chest-to-bar pull-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

10 chest-to-bar pull-ups

5 cleans

Men: 135 lb.

Women: 95 lb.

Beginner

For time:

3 rounds of:

5 jumping pull-ups

5 snatches

Then, 3 rounds of:

10 deadlifts

15 squats

Then, 3 rounds of:

5 jumping pull-ups

5 cleans

Men: 65 lb.

Women: 45 lb.

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