South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/RgcMyZ_2gss

GP Warmup

–10 frankie quad pulls

–10 elbow to instep lunge w/ twist

–10 lateral lunges

then with an empty barbell:

–5 tempo good mornings

–5 back squat

–10 front rack elbow twists

–5 shoulder press

–5 front squats

Pre-WOD Warmup

building to wod weight, complete two sets:

4 deadlift

3 hang clean

2 push jerks

*use these sets to decide how you want to break up your sets and how long you want to hang onto the barbell each round!

CONDITIONING

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Metcon (Time)

Kb/Db “DT”

5 Rounds for Time

12 Kb/Db Sumo Deadlift

9 each side Kb/Db Hang Clean

6 each side Kb/Db Shouder-to-Overhead

*if you have two of the same weight, can use both simultaneously

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/2020/3/trackingandalignemnt/7/234

Mobility

https://www.yourcoreself.com/athlete-videos/2019/5/10/stretchymovingrecovery

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

STRENGTH

EMOM 10

ODD: 5 Power Snatch @ 65-70%

EVEN: 5 Overhead Squat @ Snatch weight

*modify weight to weakest movement

*DB/KB do 3 reps per side for each

*if no barbell or heavy DB/KB then skip this assignment

Power Snatch (5-5-5-5-5)

Overhead Squat (5-5-5-5-5)