Saturday May 12, 2018

Saturday May 12, 2018

Announcements
-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.
Weekend Schedule
Saturday
9:30-10:30 Group Class
Sunday
8:30-9:30 Open Gym
9:30-10:30 Group Class
10:30-11:00 Core Class
11:00-11:45 CrossFit Pre-Teens
12:00-2pm Weightlifting

Workout of the Day

Warm Up
30 Seconds:
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Air Squats
Walkouts

Mobility
10 Squat Stretches
10 Scorpion Stretches

Skills & Drills
Sumo Deadlift

Set Up
-Feet slightly wider than squat
-Toes Slightly Pointed Out
-Grip should be about thumbs width from center

Execution
-Knees and Bar travel back together. This keeps the bar path over the center of the foot and helps the back stay in a safe and powerful position.

Movement Prep
Establish Setup
5 Sumo Deadlifts (To the Knee)
5 Full Sumo Deadlifts

Bench Press

Set Up
-Hands just outside shoulders
-Shoulder blades pinched back
-Feet pressed into ground

Movement Prep
10 Barbell Bench Press (control down, explode up)

Training

In Teams of 2
Sumo-Deadlift
5-5-5-5-5
Bench Press
5-5-5-5-5

*Score = heaviest weight combined from both partners


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