8.22.16 “Black Monday”

August 21, 2016
Congrats to all the athletes that competed at the Brewery and at CF Reach this weekend!!! Special shout out to Antonia and Stephanie for taking 2nd place in RX At the Brewery!!!

Congrats to all the athletes that competed at the Brewery and at CF Reach this weekend!!! Special shout out to Antonia and Stephanie for taking 2nd place in RX At the Brewery!!!

FITNESS & LIFESTYLE

Mobility:
5 Minutes of Foam roll – IT band, Hips and Quads
Couch Stretch – 2 minutes each side

WOD:
“Black Monday”
3 RFT
10 burpees
20 hand release pushups
30 Kettlebell swings (53,35)
40 box jumps (24,20)
50 walking lunges

 

EXTRA CREDIT

(below is only extra credit if you need work in these areas)

CORE
Med ball toe 2 bars or Med ball Leg raises- pinch ball between ankles
4×10 reps

ENDURANCE
Choose ONE of the following sports:
EMOM 10 minutes
Run (M-Tu-W) 100m
Row (M-Tu-W) 100m
Assault (M-Tu-W) :20secs for max Cals

STRENGTH
High Bar Back Squat
3×5 across at 75%

OLY
Every :90 seconds
3 Pausing Power Snatches
– pause for 3 full seconds below the knee
– Work on staying flat footed as long as possible
– work up to heavy

 

 

PERFORMANCE & SPORT

A. HBBS 3×5 across at 75%

B. BB Step ups 20″(16″ if you are short)
4x 8-12 each leg
Add weight each set

C. 3 RFT
10 burpees
20 hand release pushups
30 Kettlebell swings (53,35)
40 box jumps (24,20)
50 walking lunges

D. Extra Credit Endurance or OLY
this should be a separate session.

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