Tuesday February 28

Tuesday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Strength: 3-3-3-3 Bulgarian split squats (each leg)

AMRAP 7 min:
10 power cleans (135#/85#)
20 push-ups

Monday February 28

Monday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Warm up clean with MT bar.
EMOM for 5 min: 2 squat cleans

4 rounds:
24 DUs (40 mix / 60 SUs)
12 push press
6 pull-ups

Thursday February 23

Thursday

Easy prep for 17.1
Get loose, work up a sweat, save the big guns for Friday and Saturday.

Warmup:
3 min partner medball toss.
Cross the gym: bear crawl, broad jump.
2 X (30 jumping jacks, 20 sit-ups, 10 push-ups).
PVC pass throughs and around the world.

EMOM Thursday 21 min:
1st – 3 x (deadlift, hang clean, front squat)
2nd – 6 evil wheels
3rd – 6 burpees

Wednesday February 22

Great group at the beginner class tonight. It’s not too late…come join the next session Thursday at 6:30 PM.

6:30 PM tomorrow is our ‘How to Fuel Your CrossFit Life’ nutrition seminar led by Kevin. Be there!

Heavy Wednesday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
EMOM 5 min: 2 squat snatch.
Minimal weight (empty bar maybe).
Focus on receiving the bar in lowest position.

Strict press: 3-3-3-3
Deadlift: 3-3-3-3

Tuesday February 21

Tuesday

Warmup:
Foam roll.
2 x (40 SUs 15 squats 10 push-ups).
Bear crawls, high kicks, inch worms.
PVC work.
Burgener warmup.

4 rounds:
10 pull-ups
10 box jumps
20 m farmers carry
300 m run

Monday February 20

Monday

Wednesday @ 6:30PM Kevin will be presenting a nutrition seminar for SCCF. I encourage everyone who is serious about fitness to come and participate.

Thursday is the official start of the CrossFit Open. We will be doing open WOD 17.1 on Friday and Saturday.

Warmup:
Foam roll.
50 jumping jacks.
20 squats.
10 push-ups.
PVC work.

For time:
42 sit-ups
21 squat cleans
30 sit-ups
15 squat cleans
18 sit-ups
9 squat cleans.
Rx = 115#/85#

Friday February 17

Happy Friday

Warmup:
Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.

Open WOD 14.1
10 min AMRAP:
30 DUs
15 power snatch (75#/55#)

Thursday February 16

Heavy Thursday

Warmup:
Foam roll.
Cross the gym: bear crawl, broad jump.
Glute activation 30 X squats, fire hydrants, bird dogs.
PVC work.
Review back squat.

Back squats: 5-5-5-5-5

Wednesday February 15

Wednesday

Warmup:
50 jumping jacks.
Cross the gym: inchworms + bear crawls.
PVC work.
Review C&J.
EMOM 5 min: 3 Clean & Jerk (increase each round)

7 rounds:
7 wallballs
7 push press
7 evil wheels

Tuesday February 14

Tuesday

Warmup:
Foam roll.
3 x (10 jumping jacks 10 situps 10 push-ups).
PVC mobility.
Dumbbell snatch lesson.

For time:
16 alternating dumbbell snatch
200 m run
14 alt dumbbell snatch
20 burpees
12 alt dumbbell snatch
200 m run
10 alt dumbbell snatch
20 burpees