5.1.2018

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Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

Discuss scaling for HSPU(Pike HSPU, One-2 Abb mat, Negatives, Push Ups)

Double Unders- If you can strings small sets do that instead of singles even if its only 10 reps

:00-:10 Warm Up

3 Rounds

8 Light KB Swings

8 Push Ups

20 Double unders or singles

Then

10 Scorpions

10 Sampson lunge

:11-:16 Movement Specific: Clean and Jerk

Clean

-Down Up x5

-Muscle Clean x5

-Power Clean x5

-Foot Work Drops 1/4 x3, 1/2 x3, full x3

-Full Clean x3

-Tall Jerk x5

Jerk

-Dip Drive x5

– Tall Jerk x5

-Jerk x5

:18-:35 Weightlifting

:35-:40 Final/Metcon Prep

-Use restroom/ get

water/set up for metcon

:40-:52 Metcon

:52-:60 Cool Down/Clean Up/Stretch

Warm-up (No Measure)

Why do you keep doing Crossfit?

Question of the Day

Weightlifting

Clean and Jerk (2@70%, 2@75%,1-1-1@85%)

2= Clean+Jerk+Clean+Jerk

*17 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

“Virginia”

AMRAP 12:

8 KB Swings 70/53

6 HSPU

30 Double Unders

Accessory

Metcon (No Measure)

4 Rounds

15 Barbell Curls

15 Skull Crushers

15 Narrow Grip Bench