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

Wednesday 10/3/2018

2
Oct

Wednesday 10/3/2018

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 3 (No Measure)

After Establishing the short foot

Lower into the bottom of an air squat. Every 15 seconds, shift your weight from one foot/ankle into the other for a total of 2 minutes. It is okay to have both feet on the ground during the entire 2 minute span, still work on shifting your weight!

Skill

Broad Jump (Distance)

Starting with your feet planted and your hips square, drive out as far as you can for max distance.

Measurement is from your toe at launch to your heel at landing.
10 minutes to find greatest distance possible

Metcon

CalB, HC&J, Burp, CalB (3 Rounds for time)

3 Rounds for Times

15/12 Calorie Bike

15 Hang Clean and Jerk 115/85

15 Burpees

15/12 Calorie Bike

Rest 4 minutes, repeat

Rest 4 minutes, repeat again.

6 minute time cap each round.

Score is 3 Individual Times

Intermediate

12/10 Cal Bike

12 HC&J 95/65

12 Burpees

12/10 Cal Bike

Beginner

10/8 Cal Bike

10 HC&J 75/55

10 Box Burpees

10/8 Cal Bike

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