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Storm King – CrossFit


Burg Warm-up Five (No Measure)

30 seconds Active Spidermans

2 Rounds: 5 Scap Retractions (on PU bar), 7 Pushups, 9 Sit-Ups

30 seconds Dive-Bombers

1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups

30 seconds Air Squats

Chad Vaughn Modified Olympic Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats


Mobility Four (No Measure)

Pigeon Pose – 90 seconds each hip.

Thoracic Foam Rolling – 1:00 each side

Spend time mashing out your upper back to improve your front rack

and overhead position. There is a decent amount of time with the bar

on the shoulders in today’s programming.

Banded Shoulder Distraction – 1:00 each side

Front Rack Stretch – 2:00

Lay on your belly, arms out in front of and bent at 90 degrees.

Two goals:

1) Keep your elbows as close together as possible

2) Reach out in front of you distancing your elbows from your hips as far as possible

Stretches out the chest, shoulders and triceps, allowing a better front rack position.


Metcon (No Measure)

Five sets for max reps of:

30 Seconds of Muscle-Ups (if you don’t have MU do DU’s)

Rest 30 seconds

30 Seconds of Push-Ups

(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds


Metcon (Time)

Storm King – Competitor

For time:

Row 50 Calories

50 Kettlebell Swings 70/53

Run 800 Meters

Metcon (Time)

Pyramid Peak – Performance

For time:

Row 50 Calories

50 Kettlebell Swings 53/35

Run 800 Meters

Metcon (Time)

Spruce Railroad Trail – Fitness

For time:

Row 40 Calories

50 Kettlebell Swings 44/26

Run 600 Meters

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