Mobility Pieces:
Sampson Stretch
Pigeon Pose Stretch
Standing Straddle Stretch
Hamstring Smashing (aka Monkey Bars of Death)
…
Childs Pose
Seated Cross Body Stretch
Seated Triceps Stretch
Triceps Smashing (w/ barbell)
CROSSFIT – Sunday, October 28
Every 6 Minutes, 6 Sets:
1 Minute Max Shuttle Sprints
10 Med Ball Cleans (20/14)
15 Wall Balls
1 Minute Max Double-Unders
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
MOBILITY – SATURDAY – 102718
Mobility Pieces:
Elevated Couch Stretch
Banded Sampson Stretch
Quad Smashing (on foam roller)
Pec Minor Smashing
Banded Bully Stretch
Elevated Child’s Pose
MOBILITY – SATURDAY – 10272018
Mobility Pieces:
Plantar Fascia Smashing (w/ lacrosse ball)
Banded Ankle Stretch
Achilles Smashing (w/ kettlebell)
First Rib Smashing (w/ barbell aka “The Barbell Quickie”)
Double Lacrosse Ball Snow Angel
Three sets, not for time:
0:20 Supinated Grip Dead Hang from Pull Up Bar
0:20 Pronated Grip Dead Hang from Pull Up Bar
Rest As Needed Between Movements and Rounds.
OLYMPIC WEIGHTLIFTING – SATURDAY – 102718
Muscle Clean + Power Clean above knee + Clean from high hang:
5 X (1 + 1 + 1)
Clean from mid-thigh:
3 – 3 – 3 – 2 – 2
Front Squat:
5 – 3 – 5 – 3
Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!
Post thoughts and results to beyond the whiteboard.
CROSSFIT – Saturday, October 27
Barbells for Boobs Workout
Barbell Angie
For Time with a Partner:
100 Pull-Ups
15 Power Clean and Jerk (135/93)
100 Push-Ups
15 Power Snatch
100 Sit-Ups
15 Clusters
100 Air Squats
15 Snatch
*reps may be partitioned however you’d like between you and your partner
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
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