THU JUNE 07, 2018 - CROSSFIT

Warm-up

3 Rounds:
200 M Run
5 Inchworms with a push-up
10 Jump Squats
10 KB Swings

Skills

Wallballs
Feet Down
Rather than letting the heels leave the ground, keep them glued to the floor to allow the glutes to take some of the work off the quads and calves. It may seem more difficult to get the ball higher at first, but learning to extending the hips by squeezing the glutes can usually result in a similar height.

Long Arms
It is common to see good hip extension without full extension of the upper body. Once the lower body passes off the the upper body, we want the arms to get as long as possible on each toss in order to get maximum power with the full body.

Movement Prep
5 Goblet Squats
5 Push Press (each arm)
5 Thrusters with single KB (Heels Down)
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2 Rounds of 5 Wallballs and 2 Burpee Box Jump Overs

Metcon

Metcon (5 Rounds for reps)

5 Rounds:
AMRAP 4:
Wallballs
On the 0:00 – 5 Burpee Box Jump Overs (24/20)
On the 1:00 – 4 Burpee Box Jump Overs (24/20)
On the 2:00 – 3 Burpee Box Jump Overs (24/20)
On the 3:00 – 2 Burpee Box Jump Overs (24/20)
Rest 2:00 between rounds

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Lats, Quads, Glutes, and Calves

 

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