• 03/08/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper/Lower #4 Warm Up (No Measure)

    Row 200m

    3 Rounds

    10 x Good Mornings

    10 x Pass Thru’s

    10 x KB Swings

    10 x Goblet Squats

    Row 200M

    Mobility

    Pick 2

    Super Squat

    Couch Stretch

    Instep stretch

    Frog stretch

    Banded Hip distractions

    Strength

    Re-Test 1RM Back Squat next week!

    Back Squat (10 x 3 @ 85% + 10-20lbs)

    WOD

    Males will add 45lbs to each side of the barbell after the 1st WOD

    Females will add 35lbs to each side of the barbell

    Metcon (Time)

    WOD 3 – Press ‘n’ Pull ‘n’ Tuck ‘n’ WOD!by Festivus Games

    With a 7-minute running clock

    3a

    30 Shoulder-to-Overhead*

    115/75 – 75/45

    *10 Air-squat penalty every time the bar is dropped

    Score 3: Time to complete.

    Metcon (AMRAP – Reps)

    3b

    AMRAP with the remaining time of:

    3 Toes-to-Bar / Knees-to-Chest

    3 Deadlifts, 205/145 – 165/115

    6 Toes-to-Bar / Knees-to-Chest

    6 Deadlifts, 205/145 – 165/115

    9 Toes-to-Bar / Knees-to-Chest

    9 Deadlifts, 205/145 – 165/115

    *Athletes add 3 reps to each exercise for rounds completed with any remaining time (12, 15, 18 etc)

    Score: Total reps

    Auxiliary Training

    Clean and Jerk (4 x1 @ 90%)

    Work up to 90% then perform 3 more sinles

    4 @ 90% total

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