• 12/29/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper / Lower Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Mobility

    Banded shoulders, Hips and ankles

    Strength

    For those lacking mobility for the OH squat spend more time on mobility. Use light weight or PVC sitting on a box with barbell on back. Behind the neck press barbell then stand and return back to the box

    Overhead Squat (1RM)

    WOD

    Metcon (Time)

    3 rounds for time

    12 S2OH 95/65

    9 Push-Ups

    6 OHS 95/65

    *Should be light & fast

    **Scale to FS if OHS is not doable

    Auxiliary Training

    SN Hi Pull + PHPS + PHSN

    Find a heavy complex of:

    1 SN High Pull

    1 Pause hang PS (Knee)

    1 Pause hang squat snatch

    *3 Second pause at the Knee

    then:

    1 Dropset @ 90%

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