• 11/22/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    YES same warm up as yesterday — Reinforcement of good movement patterns.

    Coaches add the clean pull into the coach lead progressions

    Clean & Jerk Warm Up (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    *Coach Lead position drills

    Top to bottom

    Bottom up

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Weightlifting

    Add weight as you go, 10 sets total over 20 minutes

    We need to start this right after the warm up to make time for the WOD

    Pick a light starting weight and build across 10 sets. Once you hit a weight that is challenging stay there

    This is your FS for the week built into some extra OLY weightlifting.

    This cycle is “nothing normal” enjoy 😉

    E2MOM x 10 Sets (20 minutes)

    1 x Clean Pull

    1 x HSC

    1 x SC

    1 x FS

    https://youtu.be/wR5ZDdiuwjM

    WOD

    Pain Cave #1 (AMRAP – Reps)

    AMRAP 4

    3 Rounds

    9 DL 115/80

    7 HPC

    5 S2OH

    Max C2B

    rest 2

    AMRAP 4

    2 Rounds

    9 DL 135/95

    7 HPC

    5 S2OH

    Max C2B

    rest 2

    1 Round

    9 DL 155/105

    7 HPC

    5 S2OH

    Max C2B

    Score is total C2B

    Scale to bands or jumping C2B

    Auxiliary Training

    Shoulder Press (2-2-3-3)

    70% x 2

    75% x 2

    80% x 3 x 2

    Gymnastics

    MU EMOM 10 for 30 (No Measure)

    EMOM 10

    Muscle Ups

    Min 1 x 5

    Min 2 x 1

    Min 3 x 5

    Min 4 x 1

    Min 5 x 4

    Min 6 x 2

    Min 7 x 4

    Min 8 x 2

    Min 9 x 3

    Min 10 x 3

    30 Reps total, Goal is UB

    Accessory

    Metcon (No Measure)

    3 Rds NFT

    15 GHD

    10 Back Ext

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