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| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jan 10 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago) |
01102024(Weight) Warm-up 2-3 Rounds, not for time of: 2 minutes of rowing, biking or jogging 30 Seconds of Banded Marching 10 Hip & Back Extensions Skill 1 x Burgener Warm Up with empty bar (45/35) (see video below) The “Burgener” Warm up consists of the following: *Starting with your feet hip width apart 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of dip, drive, shrug & then elbows pull high 3-5 reps of dip, drive, shrug & pull the bar overhead *With bar overhead move feet to shoulder width 3-5 reps of overhead squat *Move feet to hip width stance; bar at the high hang 3-5 reps of dip, drive & pull into the bottom of an overhead squat, then stand 3-5 reps of full snatch Find working weight for workout Workout Every 2 mins for 20 mins: Power Snatches 2 Power Snatches, pick load |
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