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

Tuesday 9/25/2018

24
Sep

Tuesday 9/25/2018

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

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

20 Second Ring Support Hold

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Walking Lunges

Mobility

Banded Hip Extension (No Measure)

Need a band and an abmat

– Tie a band to the rig 2″ above the ground

– Step one leg into the band and pull it up so it sits right under your smiley

– Facing the rig, step back to pull the band tight and drop down to your knee (on the abmat for padding) (this should be the leg that has the band around it)

– Allow the hip to relax and be pulled towards the rig

https://www.youtube.com/watch?v=lgdeL7-xXGM

Banded Hip Extension (No Measure)

Need a band and an abmat

– Tie a band to the rig 2″ above the ground

– Step one leg into the band and pull it up so it sits right under your smiley

– Facing the rig, step back to pull the band tight and drop down to your knee (on the abmat for padding) (this should be the leg that has the band around it)

– Allow the hip to relax and be pulled towards the rig

https://www.youtube.com/watch?v=lgdeL7-xXGM

Weightlifting

Jerk Foot Drill + Jerk Balance (Building to a 3 rep set)

https://www.youtube.com/watch?v=siRalLD13N8

Take 4 minutes to establish/mark out proper foot positioning.

https://www.youtube.com/watch?v=2uSBT7csXgU

Take 5 minutes to practice Jerk Balances. Only going up when you are capable of hitting proper footing 3 times.

Split Jerk (6 min EMOM perform 2 jerks @80% of tested 1-rm)

This 1-rm is from 9/10 C&J

Focus on fast foot work and being completely locked out with your arms when you catch the bar.

Split Jerk (6 min EMOM perform 2 jerks @80% of tested 1-rm)

This 1-rm is from 9/10 C&J

Focus on fast foot work and being completely locked out with your arms when you catch the bar.

Metcon

Wittman Abv. (Time)

4 Rounds for Time

15 KB Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20

15 minute CAP

Intermediate

KBS 35/26

PC 75/55

BJ 20/16

Beginner

KBS 26/18

PC 65/45

Box Step Overs 24/20

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