South Slope CrossFit – CrossFit

WHITEBOARD CHAT

Programming Video:

https://youtu.be/Gs6XFxawKLs

Noon Zoom Class:

https://us04web.zoom.us/j/6512553131

GP Warmup

–10 quad pull+knee hug

–2 inchworm/downdog/cobra/ freestyle

–10 starfish

–10 scorpion

–10 elbow to instep lunge w/twist

–10 cossack squats

Pre-WOD Warmup

1-2 sets:

–10 steps farmers walk -Right hand

–5 step back/up burpee

–10 steps farmers walk-left hand

–5 weighted situps

CONDITIONING

Metcon (Time)

5 Rounds, with a partner

100ft Farmers Walk Right Hand (together)

100ft Farmers Walk Left Hand (together)

20 Burpee (any split)

40 Weighted Sit-ups (pass back and forth)

*individuals cut burpees to 10 and sit-ups to 20

Metcon (Time)

5 Rounds, with a partner

100ft Farmers Walk Right Hand (together)

100ft Farmers Walk Left Hand (together)

20 Burpee (any split)

40 Weighted Sit-ups (pass back and forth)

*individuals cut burpees to 10 and sit-ups to 20

CORESELF ACCESSORY

If you have not yet registered, follow this link first:

https://yourcoreself.memberspace.com/member/sign_up/616771134e

To Be Completed Monday or Tuesday:

https://www.yourcoreself.com/athlete-videos/2019/5/12/athlete-whypilates18-23409

Mobility

Complete as much of this as you would like:

https://www.yourcoreself.com/athlete-videos/2019/5/10/stretchymovingrecovery

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Preferred Order of Assignments:

1) Additional Strength

2) Conditioning

3) CoreSelf Assignment

4) Mobility

ADDITIONAL STRENGTH

Power Snatch

3 reps every 1:30 for 7 sets

*work at a medium load

*can sub heavy DB/KB Snatch, or add reps for lighter weight

Power Snatch (3-3-3-3-3-3-3)