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CrossFit 3/27/2018

26
Mar

CrossFit 3/27/2018

Mobility: Before Class
Foam Roll T-Spine and Lats – 3 minutes
Foam Roll Quads – 1 min ea
Banded Ankle Distraction – 1 min ea
Couch Stretch – 1 min ea

Gymnastics Warm Up 1(00:00-1000 for both warm ups)
4 rounds for quality
5 scapular push ups
10 band pull aparts
5 inch worms
20 sec crab bridge hold
5 elevated ring rows@2020

Butterfly Pull Up Progression (10:00-20:00 – 2 min instruction)
3 rounds for quality
10 table top ring row (pull to sternum)
7 pull ups (scale with 4 pull up negatives)
20 sec plank ea side

Strength (20:00-27:00 – 1 min instruction, 5 min work)
2 attempts at Max Rep Strict Pull Ups (Scale with Longest Chin Above Bar Hold)

WOD (27:00 – 57:00 – 2 minutes review of movements and 3 minutes to get gear ready ) :
The Ghost – 6 Rounds
1 Min Row Cals
1 Min Burpees
1 Min Double Unders
1 Min Rest

Intent: Developing the Aerobic Energy System.  Let’s not go crazy in the first 2 rounds and get knocked out in the 3rd.  Each effort should be sustainable and repeatable.

Cool Down: All the static stretching.  Talk with other athletes about getting really good at these light WODs.  Sure “Murph” is cool. But get good at the Ghost and the Open gets way easier….

Muscle Up Extra Credit:
4 rounds for quality
5 push ups @50X0 tempo (rx+ with plate on back)
30 second hollow hold
30 second dip support hold
30 second arch hold

At Home Mobility: Make sure you get a foam roller.  20 bucks on amazon.
Foam Roll T-Spine and Lats – 3 minutes
Foam Roll Quads – 1 min ea
Foam Glutes and Hammies – 3 minutes
Couch Stretch – 1 min ea