Tuesday May 8, 2018

Tuesday May 8, 2018

This Week at Flatbush CrossFit
Tuesday
-CrossFit Pre-Teens 7pm
Wednesday
-CrossFit Pre-Teens 7:15pm
Sunday
-Core 10:30am
-CrossFit Pre-Teens 11am
-Weightlifting 12pm

Workout of the Day

Warm Up
1 Min Jumping Jacks
10 Samson Stretches
10 Blocked Squats

1 Min Single Unders
10 Walkout Push Ups
10 Active Spidermans/Leg

1 Min Single Unders
10 Hollow Rocks
10 Squat Jumps
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Mobility
1 Min Down Dog With Foot Pedal
1 Min Pigeon Stretch (30s/side)

Skills & Drills
Toes to Bar
Focus: Press Down

Movement Prep
10 sec Inactive Hang
10 sec Active Hang
10 Scap Pull Ups
3-5 Strict Toes to Bar (sub knee raises
5 Kips
3 Knees to Elbows
3 Toes to Bar

Squat Clean
Focus: Jump Tall; Get Small

Movement Prep
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans

TRAINING

For Time (12 Min Cap)
150 Single Unders
30 Toes to Bar
10 Squat Cleans (115/75)
150 Single Unders
20 Toes to Bar
15 Squat Cleans
150 Single Unders
10 Toes to Bar
20 Squat Cleans

Scaling Toes to Bar
-Scale Reps
-Scale ROM
-Kipping Knee Raises
-Strict Knee Raises