March2017

March2017

29 03 17 – Bench press

Chest warm up and pre activation (No Measure) Get sweaty then… Shoulder cars – 8 each side Hanging scap pulls 2×8 Banded “W” press 10 push ups 10 banded or plyo push ups Mobilise pectoral muscles with a roller or ball   Weightlifting Bench Press (Warm up then work to[…]

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27 03 17 – Monday madness

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Metcon 2 mins on each station for max total reps 1 min rest between each exercise Burpee box jump 20″ Push ups Air Bike (Cal) Dumbbell Thruster 30/20kg Pull ups Row (Cal) Kettlebell swing 24/16kg Sit ups[…]

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25 03 17 – Open 17.5

CrossFit St. Albans – CrossFit Warm-up Warm-up (No Measure) Get sweaty, pre activate and mobilise with your coach. — Review and practice the double under and thruster Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

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22 03 17 – Back squat

Squat warm up and pre activation (No Measure) 2 mins getting sweaty then… 20m knee pulls 20m quad pulls 20m lunge and reach for the moon 20m side step and squat 10-15 sumo squat with hands in the air 20m broad jump mobilise hip and ankle   Weightlifting Back Squat[…]

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21 03 17 – SDHP

Warm-up (No Measure) Get sweaty then… Grass pickers Neural flossing Then with a light KB… Swings Sumo Goblet Squat Sumo Deadlifts Mobilise as needed   Weightlifting Sumo Deadlift High Pull (4-5×12)   Metcon – 15 min AMRAP: Power Cleans 60/35kg **Every min perform 5 over bar burpees** RX+ 70/45kg

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15 03 17 – STOH

CrossFit St. Albans – CrossFit Warm-up STOH Warm up and Pre activation (No Measure) 2 min dubz practice Shoulder rotations 10-15 reps (back and forward) Banded pull aparts 10-15 reps Banded face pulls 10-15 reps Banded shoulder distraction Wall walks 5 reps Weightlifting Shoulder Press (5×5) Push Press (4×3) Split[…]

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