• 03/30/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Squat Warm-Up (No Measure)

    500m Row / Run / Jump Rope or Bike

    2 Rounds

    :20 Glute bridge

    10 Goblet squats (banded)

    10 SL KB DL / Leg

    10 Lunges

    Instep Stretch

    1. Elbow to instep to…

    2. Hand pushing knee out to…

    3. Sitting back, extending front leg.

    http://mtntactical.com/exercises/mnt731-instep-stretch/

    Mobility

    Front Rack banded tricep/ lat stretch

    or

    Smash triceps on barbell in rack

    Strength

    Front Squat (1 x 5 @ 60%, 3 x 5 @ 70%)

    WOD

    3 x 3 min rounds of Chief after the 1 minute rest start back where you left off

    Mini Chief AMRAP (AMRAP – Rounds and Reps)

    3 Minutes

    3 x Power Cleans 135/85

    6 x Push-Ups

    9 x Squats

    Rest 1 minute

    3 Minutes

    3 x Power Cleans 135/85

    6 x Push-Ups

    9 x Squats

    Rest 1 Minute

    3 Minutes

    3 x Power Cleans 135/85

    6 x Push-Ups

    9 x Squats

    11 Minutes Total Rounds + Reps

    Auxiliary Training

    Shoulder Press (ME set @ 60%)

    5 x 1 @ 95%

    3 x 2 @ 80%

    2 x 2 @ 70%

    Then

    1 Max Effort set @ 60%

    Rest as needed between sets

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