CrossFit Barwon – Elite Chinese weightlifting
Breif
Today is a STRENGTH day, as CrossFit is a “strength and conditioning” program its vitally important to be strong as we can.
BUT, strength without flexibility is a recipe for injury, as is the reverse.
Also, we’ll have a chat about food and nutrition.
Flexibility
Spend about 10 minute attacking your personal flexibilty or stabilitiy issues.
Warm-up
Squat warmup (No Measure)
EDWU
20 walking lunge
10/ side straight leg raise
20 hip swivel
20 Alternating supine bridge
10/ direction hip gate openers
20 m monster walk
20 m backwards monster walk
10 m/side banded side step
10 banded squats therapy, 5 without band
then 3 rounds
30″ wall sit
7 TNG Goblet squat Building
Strength
Back Squat (5 sets of 3 reps, building)
Accessory Work
Metcon (Weight)
4 rounds for form(fun)
driveway sled push
100m farmers carry
Finisher
5 Minute box breathing