January2017

January2017

01 02 17 – Back Squat

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Back Squat (6×6) Metcon Metcon (3 Rounds for reps) 4 min AMRAP: Row (cal) — 2 min rest — 4 min AMRAP: 8 Single arm dumbbell thrusters (4 on each arm)[…]

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30 01 17 – Snatch

CrossFit St. Albans – CrossFit Warm-up Snatch Warm Up and Pre Activiation (No Measure) 80m Jog 20m knee pulls 20m quad pulls 20m horse walk 2×8 viking sloth press Burgener warm up Mobilise hip if needed Snatch Balance (3×5) Weightlifting Overhead Squat (3×5) Glute-Ham Raises (3×5) Work with a partner[…]

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26 01 17 – Single arm shoulder press

CrossFit St. Albans – CrossFit Warm-up STOH Warm up and Pre activation (No Measure) 2 min dubz practice PVC dislocates / pass overs 10-15 reps Banded pull aparts 10-15 reps Scap Push-up 10-15 reps Plank shoulder taps 10-15 reps Banded shoulder distraction Weightlifting Single arm dumbbell shoulder press (5-5-5-5-5) Complete[…]

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2501 17 – Sumo Deadlift

CrossFit St. Albans – CrossFit Warm-up Deadlift warm up and pre activation (No Measure) Get sweaty then… Neural flossing Sumo good morning Grass pickers Split squats Stiff leg DL with empty bar or light weight + band at the knees Mobilise as needed Weightlifting Sumo Deadlift (Work towards a heavy[…]

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23 01 17 – Overhead squats

OHS Warm up and pre activation (No Measure) DUBz practice then… 20m lunge, twist, squat 20m broad jump Jefferson squat 3×3 Z press 2×8 PVC OHS 2×8 Mobilise as needed   Weightlifting Overhead Squat (5×9)   Metcon (Time) – 5 rounds for time: 15 STOH 50/30kg 10 burpees 5 toes to[…]

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