February2017

February2017

01 03 17 – Annie

Core Warm Up and Pre Activation (No Measure) 40m walking lunge + twist 20m grass pickers Bird dog 6 each side Cat cows 6 up and down Glute bridges 2 x 6 Also mobilise hips and front rack position for squats   Weightlifting Paused Front Squat (3-3-3-3-3-3) Pause for 5[…]

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27 02 17 – OPEN 17.1

Warm-up (No Measure) Get sweaty – Use the bike, row, erg or skip Banded good mornings Banded bully Down dog to cobra Release lats Open hips   Weightlifting Deadlift (3×10 (moderate weight)) Superset with 8 AKBS   OPEN Prep: With a partner complete 2 sets of the following. 250m row[…]

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24 02 17 – CrossFit Strong

Warm-up (No Measure) Spend some time with your coach to prep your body and go through the movement standards.   Metcon – CrossFit Strong: Work with a partner for 6 mins at each station: Air bike for max cals (swap every minute) Farmers carry distance and weight Hand over hand pulls[…]

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22 02 17 – Deadlift

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: Deadlift (4×8)   Metcon – Marston – 20 min AMRAP: 1 Deadlift 180/130kg[…]

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20 02 17 – Snatch

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   Weightlifting – Snatch EMOM (12 x 1 complex) 12 min EMOM for weight: 3 snatch grip deadlifts 3 hang power[…]

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