18
Aug
CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
CROSSFIT TRAINING: HOW TO SUPPORT OVERALL WELLNESS AND LONGEVITY WITH PRIMAL
THE BEST THORACIC SPINE MOBILITY EXERCISES
Workout of the Day
Front Squat: 5-5-3-1-1-1
13-11-9-7-5
ring dips (sports version: muscle ups)
power snatch 95/65# (sports version: squat snatch, 135/95#)
2 X 10: tall kneeling lateral med ball throw
Post your scores to the Whiteboard.
SATURDAY’S WOD:
“Rankel”
Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 32/24 kg
Run 200 meters
Jay- “Class, let me show you how I paid my way through college”
Experimental new coaching techniques now has novices teaching classes. The thinking behind this theory is that explaining how to do something the wrong way enforces and strengthens athletes technique to do it the right way.
Jay- “Do you want me to show you how a strict rope climb is done, I mean have you seen my strict muscle ups?”
Ben informs Jay he should be using a different rope to be considered Rx.
Jay : “Just feel it, Work it, enjoy it, enjoy who you are… Become one with the rope… You’re an angel… I’m an angel…. coming down from heaven”.