• 08/02/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Mobility

    Banded hip distractions / flossing

    Strength

    Front Squat (3 x 3.3.3)

    3 sets of 3 clusters of 3 @ 22×1 tempo

    2 second eccentric lowering, 2 second pause, X = double rebound or 1 1/4 squat come up 1/4 then go back down then up. 1 = 1 second breathe and brace at the top

    Do 3 reps, rack it rest :15 seconds do 3 reps rest :15 do 3 reps = 1 set

    rest 2-3 minutes btwn sets

    WOD

    Running Bear (Time)

    200m run

    5 Sets of Bear RX 95/65 RX+ 135/95

    200m run

    4 Sets of Bear

    200m run

    3 sets of Bear

    200m run

    2 sets of Bear

    *1 Set of Bear = Power Clean, Front Squat, Push Press, Back Squat, Behind the neck Jerk. Clusters or Squat Clean Thrusters are allowed

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