Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC. Saturday, September 24, 8-6.
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Deadlift Resets
3 X 5 at 90% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep
3 Supersets
6 Pendlay Rows
8 Good Mornings (Don’t exceed 115/80)
(https://www.youtube.com/watch?v=ZlRrIsoDpKg)
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Free Skills Class with Coach Nicole tonight at 7:30 pm (pistols and bar muscle ups)
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Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
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Muscle Up Technique
Rx: 20 Burpee Muscle Ups for time
Fx: 10-15 Muscle ups
Partner Wod:
With 1 partner working 1 resting alternating every :30
3 Rounds;
40 Power Cleans 115/80, Fx: 95/65
30 C2B, Fx: Pull Ups
20 Push Jerks 115/80, Fx: 95/65
10 Burpees over Bar*
*athlete must open their hips
Strict Press Finisher:
3 x 3 (ME)`
Free Skills Class with Coach Nicole on Thursday night at 7:30 pm
==============================
Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
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Back Squat:
6 x 2 @ 95% of 5RM
Cash-in: 100 double unders
Then 3 Rounds:
20 Box Jumps 24/20
10 Deadlifts 255/165, Fx: 185/125
Cash-out: 100 double unders
Free Skills Class with Coach Nicole on Thursday night at 7:30 pm
==============================
Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
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Shoulder mobility and then Power Monkey shoulder rehab program.
Handstand Walk Technique/ Progression
Handstand Walk
6 min AMRAP:
MAX HS Walk for distance
20 min AMRAP:
15 KB SDHP 32/24 FX: 24/16
20 Sit ups
25 WBS 20/14
400 meter Run
Free Skills Class with Coach Nicole on Thursday night at 7:30 pm
==============================
Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
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Strength/Skill Schedule:
Monday: Snatch
Tuesday: Hand Stand Walk
Wednesday: Back Squat
Thursday: Muscle Up/Partner Wod
Friday: Deadlift
Saturday: Clean
Sunday: Push Press
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Snatch:
EMOM 10:
*Starting at 65%, increase 5# after every successful lift.
5 Rounds:
4 Hang Power Snatches 115/80 Fx: 95/65
8 OHS 115/80, Fx: 95/65
12 T2B Fx: 6 T2B
