Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1 ROUND

8 Cat Cows

6/6 Single Leg Glute Bridge-Ups

6/6 Split Squats

12 Good Mornings

Into…

1 ROUND

12 Alt. Bird Dogs

12 Glute Bridge-Ups

6 Alt. Box Step-Overs

12 Barbell RDL

Into…

1 ROUND

12 Alt. Scorpions

12 Alt. Glute Bridge March

6 Half Box Jumps*

12 Barbell Deadlifts

*Jump and land low on the box and then step down without extending hips at the top.

Strength – All

Deadlift (5-5-5-5

Double Overhand Deadlift*

)

*Start Moderate and Build past Workout Weight.

(Score is Weight)

Workout of the Week – Performance

“CATCHING SOME EARHART (PERFORMANCE)” (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

4-6-8-and so on…

Box Jump Overs (24/20)

1-2-3-and so on…

Deadlifts (225/155)

-Rest 1:30 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (100/70)

Workout of the Week – Fitness

“CATCHING SOME EARHART (FITNESS)” (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

4-6-8-and so on…

Box Jump Overs (20)

1-2-3-and so on…

Deadlifts (155/105)

-Rest 1:30 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (70/47.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine

:30 Box Prayer Stretch

10/10 Supported Lateral Raises*

*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.

-Rest as Needed b/t Sets-

(No Measure)

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