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

Tuesday 5/29/2018

28
May

Tuesday 5/29/2018

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

Mobility

Shoulder & T-spine Mobility (No Measure)

Take an extra 5-10 minutes working on Shoulder and t-spine mobility.

Foam Rolling

T-spine Openers

PVC Pass Throughs

etc.

Skill

10 mins to work on skill

Narrow Grip Overhead Squat (5×2 Build to a comfortable working weight)

Hand position should imitate your clean grip or your pressing hand position, anything inside of your snatch grip will be acceptable. Focus on activating your shoulders and keeping the chest proud. This is an accessory movement, not a max lift in any sense.
This should be viewed as a recovery facet. Work on range of motion, achieving depth of squat while keeping good, proper positioning.

Narrow Grip Overhead Squat (5×2 Build to a comfortable working weight)

Hand position should imitate your clean grip or your pressing hand position, anything inside of your snatch grip will be acceptable. Focus on activating your shoulders and keeping the chest proud. This is an accessory movement, not a max lift in any sense.
This should be viewed as a recovery facet. Work on range of motion, achieving depth of squat while keeping good, proper positioning.

Metcon

T3 AMRAP18 Rowing for Distance (Distance)

Teams of 3

18 min AMRAP

1 working, 1 holding, 1 resting

Working Athlete

– Rowing max distance

Holding Athlete

– 53/35 Front Rack Goblet Hold (one kb)

Resting Athlete

– Max effort rest

Athletes rotate every 3 minutes

If the class is smaller and its teams on 2 alternate between the rest and kb hold. (ex. row, hold, row, rest, row, hold, row, rest …)

Scale the holds as necessary.

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