Main – CrossFitRun/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-upsGymnasticsTake 15-20 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols,...
Main – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (4-6)Five sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 60 seconds Prone Plank x 60-90 seconds...
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsBack Squat (Five sets of: Back Squat x 2 reps Rest 2-3 minutes)Metcon...
One of the most common inefficiencies that we see is a premature pull with the arms on the clean. It doesn’t matter how strong your arms are, the hips are the most powerful part of the lift. Notice the “weightlessness” of the bar that his hips...
