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CrossFit 3/31/2018

30
Mar

CrossFit 3/31/2018

Gymnastics Warm Up
3 rounds
20 second angled wall walk hold (45 degree active / hollow core
10 opposite arm / seg superman with 3 sec hold at top of each rep
10 hollow rocks
50’ bear crawl
8 box pistols ea leg (rx+ with goblet hold)

Central Nervous System Prep
10 Broad Jumps
10 alternating dead bugs (5 ea way)

Barbell Warm Up:
Burgener Warm Up

Strength 
Every 30 Seconds x 14 reps
1 Hang Power Clean @ 50%
These should be “tooooo light”. That’s the intent.  We want these to be CRAZY FAST.

PARTNER WOD
For Time
200 Double Unders / 300 Singles
40/30 Cal Assault Bike (Scale with Both Partners running 400M together OR 500M/400M Row)
200 Double Unders / 300 Singles
40 Bar Facing Burpees
200 Double Unders / 300 Singles
40 Overhead Squats

Scaled: 65/45
Masters: 75/55
RX: 96/65

Intent: This is a sprint. The reason the barbell is light at the end is Partner 1 should bang out 20 OHS, then Partner 2 know out their 20. Go hard. Tag in and out as needed.

At Home Mobility: Make sure you get a foam roller.  20 bucks on amazon. We mentioned this before. Do it.
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