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