• 02/07/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Skill

    Turkish Get Up (1RM per arm)

    Work up to a heavy 1RM TGU per arm or spend the time working on technique

    WOD

    MAP 8 (No Measure)

    MAP 8

    30 minutes @ sustainable pace

    1 Min Air Bike

    1 Min FLR or Plank

    1 Min Farmer Walk

    1 Min Row

    1 Min Slamball or Sandbag to shoulder

    Auxiliary Training

    Hang Power Snatch (3 sets of ME @ 60% )

    3 Sets of ME HPS @ 60% of 1RM

    Rest 2min between sets

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