South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/UE18i-_5jmY

GP Warmup

–10 table top/ plank ext.

–2 downdog and cobra

–10 elbow to instep lunge with twist

–2 freestyle inchworm

–10 pike knee to elbow

200m jog

then:

2 rounds,

**round 1 right hand, round 2 left hand

–5 single arm russian KB swing

–5 single arm hang clean

–5 single arm hang snatch

–5 single arm push-press

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

1 KB/DB Complex per side

300m Row or .5 Mile Bike or 250m Run

2 KB/DB Complex per side

300m Row or .5 Mile Bike or 250m Run

3 KB/DB Complex per side

300m Row or .5 Mile Bike or 250m Run

Etc…

Complex= russian swing, hang clean, hang snatch, push press

Mobility

Barbell Warmup

1-2 rounds:

–10 empty barbell/light good mornings

–10 bent over row (activate the lats)

then

2 sets building in weight:

–8 tempo lower barbell deadlift

* use these sets to be mindful of start and finish position

ADDITIONAL STRENGTH

Deadlift (8-8-8-8-8)

*70-75%, same weight throughout, touch and go