Happy Birthday, Sami!
Equipment:
Barbell, plates
Home Options:
This can be done with dumbbells, kb or a backpack or bands (see video for bands)
0:00- 5:00
White board review
Warm up: 5:00 – 12:00
Coach led timing
2rds
10 rows ( 20 bandy rows)
20 sec wall sit (Seated- Chair Dip Hold)
20 lateral jumps (Seated- Bandy Tri Push Downs)
10 dive bomber push ups (Seated- Wall Snow Angels)
12:00 – 20:00
Teach movements
Focus: 20:00 – 29:00
E90 sec x 6
Full Gym
Clean & Jerk complex (get to workout weight or heavier)
2 dead lifts (Seated- Ground To Lap)
2 hang clean pulls (Seated- Rock and Pop)
1 Hang clean (Seated- Hang Clean from Lap)
1 Clean (Seated- Clean from Ground)
2 Jerks (Seated- Press)
Partial Gym
Same complex with dbs or odd object
No Gym
Use a backpack or dog food bag ect
30:00- 35:00
Teach movements
WOD: 35:00 – 45:00 ( 3-6 minute Hard – singlet)
“Grace for Grace” indestri tradition for a little girl with epilepsy in our gym
Grace or Double Grace
3 min Amrap rest 2 mins x 2
Clean & Jerks 135/95
Partial Gym and No Gym
Use same objects you used for Focus
Seated
“Seated Grace or Double Grace”
3 min Amrap rest 2 mins x 2
Clean & Jerks 75/55#
45:00 – 50:00
Teach Movements
Finisher: 50:00-58:00
Tabata 8 mins
Alternating
20 secs Dead Bugs
10 rest
20 Sec Plank shoulder taps
Meeting IDs:
6:00am
CrossFit Indestri
515-419-998
7:30am-8:00am
CrossFit Indestri
604-587-266
10:00am
Neuse River CrossFit
172-279-671
12:00pm
Carl Paoli Specialty Class
287-894-706
1:30pm
CrossFit WatchTower
824-864-996
3:30pm
Neuse River Yoga Class
545-444-898
4:30pm
CrossFit Indestri
469-828-987
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