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September 22, 2017

21
Sep

September 22, 2017

GROUP WARM-UP
2 sets of:
:10 on/:10 off for 1 minute – external oblique opener
5 legs raises/external oblique opener
10 tempo goblet squats
+ trainer-led barbell drills

BARBELL
3 x 3 Power Position Power Snatch

3 x 3 Above the knee Power Snatch

3 x 3 Power Snatch + OHS

LEG STRENGTH
2 sets of:
10 Dumbbell Overhead Walking lunge

GYMNASTIC WORK
3 rounds of:
10-15 Lat Activates
Rest :30
5-10 Bottom 1/2 Pull-ups
Rest :30
5-10 Top 1/2 Pull-ups

Foundational Crossfit Gymnastics Movements Series- Week 2: Pulling Movements _____________________________________ Workout 1: 3 Rounds: 10-15 Lat. Activates Rest 30 Sec 5-10 Bottom 1/2 Pull-ups Rest 30 Sec 5-10 Top 1/2 Pull-ups Rest 1 Min ————————- Workout 2: EMOM x 7: 5 Lat Activates + 5 Bottom 1/2 PU + 5 Top 1/2 PU (goal is to not break from the bar) ————————– Workout 3: 4 Rounds: 5 Lat Activates 5 Bottom 1/2 PU with 3 Sec Hold at 1/2 5 Lat Activates 5 Top 1/2 PU with 3 Sec Hole at 1/2 5 Lat Activates Rest 1 Min For the full video with points of performance of the movements, visit the CrossFit Jääkarhu YouTube Channel. (Link in bio) #crossfit #cfgymnastics #cfgcoach #trainingvideos 🎥 @calebkerr

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ACCESSORY WORK
Fot time:
15 D-ball or sandbag over shoulder
200 m sprint
rest 2:00
Repeat for 2 sets total

5K Plan for Tomorrow 

Those of you running and supporting at tomorrow’s 5k, please arrive by 7 AM for a group photo (look for Mikaela). Wear our gym shirt if you have one.

If you’d like to do the 9 AM group class at the gym afterwards, I will have mimosas. …or just come by for a mimosa.

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