• 12/13/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Just do 2 rounds then on to mobility

    Warm-Up #1 (No Measure)

    3 Rounds

    5 Burpees

    10 Good Morning

    5 Jump Squats

    10 Pass Thrus

    5 Scap Pull Ups

    10 OH Squats (PVC)

    then

    :30 upward dog

    :30 downward dog

    :30 childs pose

    Mobility

    Banded Ankle distraction, this is the best video I could find showing a plate under the toes.

    I want your shoes off, plate under the big toe only. You can go into a kneeling position on the opposite leg and work your knee over the 2nd & 3rd toe

    https://youtu.be/q1GqVSe0gYA

    Skill

    A1) Pistols or Weighted Pistols

    3 x 6-8 per leg

    A2) Strict Pull-Ups, Weighted Pull-Ups or Scap Pull-Ups

    3 x 6-8

    https://youtu.be/1M-Jds6GlFo

    SWOD

    B: :30/:30 Row repeats x 4 (4 Rounds for distance)

    :30/:30 Row/Rest

    Row repeats for distance

    x 4

    Stay on the rower for 4 minutes, use the “select workout” feature on the Erg. Select “custom workout” and select “:30/:30” the erg will keep track of rest time and interval count

    WOD

    C: Metcon (AMRAP – Reps)

    AMRAP 7

    21-15-9

    Kipping HSPU

    C2B Pull-Ups

    If you finish the 9’s go back to 21’s

    Score is total reps, 1 round = 90 Reps

    Auxiliary Training

    Snatch (2-2-2-2-2-1?)

    2 @ 60%

    2 @ 70%

    2 @ 80%

    2 @ 90%

    2 @ 95%

    1 @ 100%+ if it’s feeling good

    Record 2 @ 95% or change to 1 x 1 if you you hit a 1RM

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