08/29/2016

Announcements

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Storm King , Storm King East – CrossFit

Metcon

Warm-Up Oly One (No Measure)

3 Rounds:

15 Calorie Row

10 Dive-bomber Pushups

5 Strict Pull-Ups

Into…

3 Rounds:

10 Pausing PVC Overhead Squats

Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Mobility Two (No Measure)

1:00 Air Squat Hold to Start. Make note of the quality of your squat here.

1) DorsiFlexion (Ankle Flexibility) – 2:00 Total

With a narrow stance, find the bottom of your squat. Place a bar on the tops of your knees, assisting to close the angle between your shins and the floor. If an empty bar feels light, you can load it lightly to accentuate the ankle stretch.

2) Couch Stretch – 1:00 each leg

3) First Rib Mobilization

With an empty barbell in the rack, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:

1) Arm circles to the front

2) Arm circles to the back

3) Straight arm raise overhead

4) Pressing motion (imagine doing a dumbbell press)

Loosening up this first rib on the trap will allow for a better overhead position today in our snatches. Switch sides after completing the 5 reps of each motion.

Weightlifting

Overhead Squat (See Comments )

Five sets of:

Overhead Squat x 3 reps

Rest as needed

Build over the course of the five sets to today’s heavy triple.

Metcon

Metcon (AMRAP – Rounds and Reps)

Storm King – Competitor

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

12 Pull-Ups

Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (115/80 lbs)

6 Overhead Squats (115/80 lbs)

9 Burpees Over the Barbell

12 Pull-Ups

Metcon (AMRAP – Rounds and Reps)

Spruce Railroad Trail – Fitness

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (95/65 lbs)

6 Overhead Squats (95/65 lbs)

9 Burpees Over the Barbell

12 Ring Rows

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