July 14, 2016

July 14, 2016

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CrossFit/Competitor/Barbell Club
REST DAY!

CrossFit 101
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 Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Strength/Skill: Power Snatch (3-3-3-3-3)
*Stay light and work technique. Get comfortable with the weight you’ll be using for the WOD.

WOD: For Time
“Isabel”
30 Snatches (135/95)
*Scale as needed. Trainer bars and PVC pipes are available and encouraged.

CrossFit Kids
Skill: Cartwheels
5x 10 Strict assisted Toes to Bar

WOD:10 rounds for time
5 Wallballs
5 Toes to Rig
1 Cart Wheel

Game:Soccer

Incendia Endurance
WOD: For Time
“Sadie Hawkins”
Row 50 Calories
Row 40 Calories
Row 30 Calories
Row 20 Calories
Row 10 Calories
Run 1 Mile
Assault Bike 10 Calories
Assault Bike 20 Calories
Assault Bike 30 Calories
Assault Bike 40 Calories
Assault Bike 50 Calories

Incendia Strongman
WOD: For Time
200 Russian Kettlebell Swings (70/53)
*Every drop do 10 cal on assault bike and 10 push ups. Scale up or down.

WOD: For Time
Static front hold, stone or sandbag. Bear hug a stone or sandbag AHAP, for 5 min

Barbell Basics
Snatch & Clean Review