Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bulletproof Shoulders Activation
1. Side Plank Rev-Fly 10x/side
2. Mod Pushup Y-hold (2 sec hold) 8x/side (alt) “Palm facing down”
3. Scapular Pushups 10x
4. T’s with 5# plates 10 reps (2 sec hold) “Thumbs up”
5. W’s with 5# plates 10 reps (2 sec hold) “Pinkies up”
6. Side Ext Rot. w/ 5# plate 10x/side (2 sec hold at top)
B. Snatch:
1 set of 3 @ 70%
1 set of 2 @ 75%
5 sets of 1 (80% 1RM). All sets at the same weight.
Post load for snatch. Ex: 170#
And coming tomorrow…
A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*
*Cindy is 5 pullups, 10 pushups, 15 air squats.
L2 Performance
300m Run
3 Rounds of Cindy*
L1 Fitness
200m Run
2 Rounds of Cindy*
B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch
Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.
