7 May 2016

Article: CrossFit vs CrossFit the Sport

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Med Ball Clean - Technique Progression
1. Deadlift (focus on good setup)
2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)
3. Front Squat (focus on depth of the catch)
4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)
5. Full Medicine Ball Clean

Mobility
Banded Ankle Distraction
Shoulder / Pec S&F (ball)
Couch Stretch

Metcon
In Teams of 3:
3RFT
75 Push-up
50 Med Ball Cleans (20/14#)
25 Burpee Box Jump (24/20")
*** Active Rest: 50 Cal Row ***
- teams of 3: one person always working to get through 50 Cal Row before continuing with WOD;
- teams of 2: one person on Rower until partner ready to switch

Personal Goal Work