Fitness Heroics – CrossFit
I am unsure of what it will be until tonight @ 7PM. The Day will adapt and change depending on the CrossFit Open WOD.
In’s
Practice form for Cleans, Jerks, and Snatches
Yoga/Mobility
12 Minutes to stretch anything you want. Here is what I recommend.
Foam Roll
-Shoulders
-Triceps
VooDoo Floss
-Hip Flexors
-Knees
Active Stretch
-Glutes on Box
-Calves on weight or stairs
Skill/Strength
Or Practice Jerk Form
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
WOD
Sadistic
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
Out’s
Unicorns and Rainbows
(Not Changing it)