April 30

Thursday, April 30, 2015

Remember, there will be no CrossFit group classes at 5:30pm and 6:30pm at MDR!  There will be the regularly scheduled VBC session from 5:30-7pm and Alex Causey will be hosting two FightFit classes at 7:30 and 8:30pm.


Fire Hydrants, 10 each direction
Lat Activations, 10x (vary position)
10 Arch to Hollow on bar
15 Scapula Push up
10 Wall extensions


Jog 200 meters
20 Mountain Climbers
10 Reverse Lunges
10 Pike Sit ups
:30 second Plank hold

Cool down:

German stretch, 30 seconds
Pigeon stretch, 1 minute each
Samson stretch, 30 seconds each
10 Wall extensions


20 minutes or 5 Rounds for quality:
10 Reverse Lunges, heavy as possible
Front lever progression x :20
8 Straight Arm plate Raises

Notes:  Use Dbs or Kbs for the lunges.  Use bands for the levers and focus on straight arms and using the lats to press down on the rings.  For the straight arm plate raises, keep your body in a hollow position, start light and focus on perfect form.


4 rounds for time of:
10 Kettlebell Snatch, right arm
30-second chin-over-bar hold
10 Kettlebell Snatch, left arm
60-second plank hold on hands
-18 min cap-

Notes:  Prescribed is 55/35 kbs.  Scale the weight as needed and/or use Dbs.  The holds are cumulative, so feel free to break them up as needed.

 Grip for the chin over the bar is up to you.

 Scale the length of time as needed to maintain quality positions.

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