Tue: Criss Cross (CFNE)

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

YOGA TODAY @ 1pm. RSVP on Facebook

Warm-up

Iron Crosses & Rolling V Sits

Scorpions, Cobra/Downward Dog

Cherrypickers & Forward Lunges

Side Lunges & Torso Twists

Good Mornings & Toy Soldiers

Arm Circles & Hi Jack/Hi Jills

Lat Activations & Air Squats

Gymnastics

Gymnastics Warmup (10-15 minutes):

1) T2B – Arch/Hollow Swings/Tucks/Pikes, Banded T2B, T2Rings, & Cross-Over Single Leg T2B

2) Jump Rope – Heel Pulses, Single Jumps, & Double Jumps

Warm-up

Barbell Warmup:

3 Slow RDLs

3 High Hang Cleans

3 Elbow Rotations

3 Low Hang Cleans

3 Mid Shin Cleans

Metcon

Criss Cross (Bergeron) (AMRAP – Rounds and Reps)

AMRAP 15

30 DU

15 Power Cleans (115/75#)

30 DU

15 T2B

Rx+ (135/95)

Mobility

KB Smash the Calves and the Psoas/Hip Flexors

Lacrosse ball the forearms, then wrist stretches

Metcon

Endurance Needs (Time)

3-5 Mile Run or 3-5K Row

Run at a comfortable pace and feel free to walk as needed.

Row at a comfortable pace and row slower as needed.

Explosive Needs (Time)

10 x 75ft 1/3 body weight sled push

Rest 2-3 minutes between sets

or

10 x 100m sprints

Rest 2-3 minutes between sets

or

10 x :10 – :15 hill sprints

Rest 3-5 minutes between sets

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