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THURSDAY 6.22.2017

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STRONG
MOBILITY
Barbell Ankle Stretch

Hold for at least 1 minute.
MOBILITY
Thoracic Mobility on foam roller
MOBILITY
Front Rack Tricep rolling
STRENGTH
Front Squat
Warm up and build up to 90-95% of your 1RM Front Squat.

Should feel as though you could do 2 reps with it, but don’t.
METCON-BURN
CONNECTIVITY
Abs Eddie’s fast
25 4-count flutter kicks

25 sit-ups

25 twists

25 sit-ups

25 crunches

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 leg raises

25 sit-ups

25 4-count flutter kicks

25 sit-ups
Metcon
CrossFit Games Open 15.4
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Metcon
1000m row.
Focus on technique.

Use this as a recovery row and pace accordingly.

Legs. Body Arms

Arms. Body. Legs.