Friday June 8, 2018

Friday June 8, 2018

Summer Event Announcements
JUNE
10th – Come cheer Zoe for the USA Weightlifting Sanctioned Event at Crow Hill CrossFit @9:30am
29th – Friday Night Lights starting @5pm – HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY
4th – Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY!
22nd – FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG
5th – 2 YEAR FBCF GYM-IVARSARY – save the date for some fun stuff!

Workout of the Day

Warm Up
30 Sec Jumping Jacks
10 Blocked Squats
10 Samson Stretches

30 Sec Single Unders
10 Slow Air Squats
10 Alternating Spidermans

30s Double Unders
10 Air Squats
10 Walkout Push Ups
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats

Mobility
1 Min Pigeon Stretch (30s/Side)

Skills & Drills
Chest to Bar Pull Up
Focus: Bottoms Up

Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
3 Chest to Bar Pull Ups

Movement Substitutions
Pull-ups
Ring Rows
Jumping Chest to Bar Pull-ups
Jumping Pull-ups

Thruster
Focus: Launch

Movement Prep
5 Front Squats
5 Push Press
5 Thrusters

7 Min to build to Workout Weight
Suggested Building
5 reps @ warm up weight
5 reps @ warm up weight
3 reps @ warm up weight
3 reps @ warm up weight
1-3 reps @ workout weight

Training
10 1 Min Rounds
3 Thrusters (185/125)
20 Double Unders
Max Chest to bar Pull Ups

-rest 2 min-

Score = Chest to Bar Pull Ups