SatUrday july 6 2019

 

-Warm Up-

AmRaP 7

8/8 single leg RDL

5 inchworms 

20 Glute bridges 

Then get bars out to prep for deadlifts 

-Deadlift Prep-

Led by coach

*Light weight -Maybe empty bar for some 

5 reps (tempo)Mid shin to top of the knee

5 reps (tempo) mid shin to hip 

5 (full deadlifts)

Seated Arnold press

Demo 

  • palms in – rotate DB

Then

5/5 single arm seated press

5 double Arnold press

 (this is in what they will do in the Strength)

-Strength/Skill-

 

PARTNER STRENGTH 

IN TEAMS OF 2…

EMOM x 10 MINUTES

MIN 1 – 3 Deadlift (Athlete Choice, Heavy)

MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*

*Seated DB press should be done from a bench or box. 

-WOD-

 

“DEATH BY BURPEE” 

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on… 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
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