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
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
5 Good Mornings
5 Kang Squats
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
Power Clean and Jerk (Heavy Single in 10 minutes)
Clean must be above parallel and Jerk can be either Push Jerk or Split Jerk.
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.
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)