January2017

January2017

10 01 17 – Sumo deadlift

Deadlift warm up and pre activation (No Measure) Get sweaty then… Neural flossing Sumo good morning Grass pickers Internally rotated hip hinge Stiff leg DL with empty bar Mobilise as needed   Weightlifting Sumo Deadlift (10-8-5-5-5) Superset each set with 8 dumbbell renegade rows (4 each side)   Metcon (Weight)[…]

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09 01 17 – Bench press

Chest warm up and pre activation (No Measure) Get sweaty then… Shoulder cars – 8 each side Hanging scap pulls 3×8 Banded “W” press 10 push ups 10 banded push ups Mobilise pectoral muscles with a roller or ball   Weightlifting Bench Press (Warm up then work to a heavy[…]

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06 01 17 – Back squat

CrossFit St. Albans – CrossFit Warm-up Squat warm up and pre activation (No Measure) 2 mins getting sweaty then… 20m knee pulls 20m quad pulls 40m lunge, twist, squat 3×3 jefferson squat mobilise hip and ankle Weightlifting Back Squat (5×5) Metcon Metcon (AMRAP – Rounds) 20 min EMOM min 1[…]

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05 01 17 – The Ghost

Row/Functional warm up and pre activation (No Measure) 10 Sumo squat with hands overhead 10 (each side) lunge with reach for the moon 10 (each side) single leg RDL 10 scap push ups 10 cat cows 10 (each side) bird dogs   Metcon – The Ghost (AMRAP – Reps) “The Ghost”[…]

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04 01 17 – Deadlift

Deadlift warm up and pre activation (No Measure) Get sweaty then… Neural flossing Sumo good morning Grass pickers Internally rotated hip hinge Stiff leg DL with empty bar   Weightlifting – Deadlift (Warm up then work up to a heavy single)   Metcon – 6 rounds for time: 5 power cleans 70/45kg[…]

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03 01 17 – Thruster

Thruster warm up and pre activation (No Measure) Get sweaty then… 40m duck walk 40m lunge, twist, squat Jefferson squat 3×3 Z press 2×8 PVC thruster 2×8   Weightlifting – Thruster 21-18-15-12-9 Should ALL be unbroken sets   Metcon (3 Rounds for reps) 6 min AMRAP 250m row (1 rep per[…]

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