Wed: PC&J + Gwen

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Upcoming December Events:

12/9 – Naughty or Nice Toy Drive
12/16 – Brigade Christmas Cocktail Party
12/23 – 12 Days of Christmas WOD

Warm-up

Iron Crosses & Rolling V Sits

Hollow Rocks & Glute Bridges

Scorpions & Back Extensions

Puppy Dog Hold & Cobra Pose

Forward Lunge w/ variations (Samson, knee circles, etc)

Up Back and Overs & Torso Twists

Air Squats (slow, regular, plyo)

Lat Activations & Hollow/Arch Swings

Barbell Warmup:

5 Good Mornings

5 Kang Squats

5 RDLs

5 High Hang High Pulls

5 Strict Press or Push Press

5 Low Hang Muscle Cleans

5 Push Jerks

5 Power Cleans from Starting Position

5 Split Jerks

Weightlifting

Power Clean and Jerk (Heavy Single in 10 minutes)

Clean must be above parallel and Jerk can be either Push Jerk or Split Jerk.

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
This is NOT FOR TIME. This is for weight. Weight stays across for all sets.

Mobility

Foam roll the lats and quads!

Smash the forearm due to grip fatigue!

Hold stretches below for :30 each…

Hold Puppy Dog Pose on the wall or box

Thread the Needle

Forearm Floor Stretches (fingers away + lean forward, fingers toward you + lean backward)