• 11/14/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Strength

    D/E Lower Deadlift #1 (Weight)

    Partner up 2-3 per group

    RX 135/95

    2 x 20 Stiff Legged Sumos

    2 x 20 Stiff Legged Conventional

    2 x 20 Dimels
    no more than 30%-40%

    of your 1RM DL

    Perform 1 set of stiff legged sumos then switch partners. Perform a 2nd set before moving on to Stiff leg conventional. After completing 2 sets of stiff leg conventional move on to Dimels

    https://youtu.be/UWTSNmulwJM

    WOD

    Metcon (3 Rounds for time)

    In 4 Min complete for time, rest in remaining time.

    1 Round

    30 KBS 70/50

    30 Goblets 70/50

    @ 4Min mark

    2 Rounds

    15 KBS

    15 Goblets

    @ 8min mark

    3 Rounds

    10 KBS

    10 Goblets

    Score is time ea round, you’ll need to subtract 4:00 from time clock for 2nd set, and subtract 8:00 from clock for the 3 set

    Auxiliary Training

    Snatch + SN Balance (1RM of complex)

    Find a heavy complex in 20 minutes of

    1 Snatch + SN Balance

    Clean+ PJ + SJ (1RM of complex)

    Find a heavy complex in 20 minutes of

    1 Clean +

    1 Push Jerk +

    1 Split Jerk

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