WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jan 24 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1981 days ago) |
01242024(Time) Warm-up 3 Rounds, not for time, of: 50 Single-unders or Jumping Jacks 20 seconds of lateral banded steps 8 Box step-ups and step-downs (you choose the height) 5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 Band Pull-aparts 5 Scap Pull-ups 5 Kip Swings 5 Pull-ups, Ring Rows, or low-ring muscle-ups 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 Conditioning 7 rounds for time of: 7 Box Jumps, 24/20 in 7 Power Cleans, 115/75 lbs 7 Push Press, 115/75 lbs 7 Chest-to-bar Pull-ups |
|
|
