11.22.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Tall Jerks (3 x 8 50%-65% of Push Jerk)

https://youtu.be/QWCyQBN1vDM
Speed under the bar. If form looks inconsistent just the bar.

Metcon

Dub Smash (Time)

100 Double Unders

21 Deadlifts (225/155 )

21 Lateral Box Jumps (20/16″)

75 Double Unders

15 Deadlifts

15 Lateral Box Jumps

50 Double Unders

9 Deadlifts

9 Lateral Box Jumps

*For 16″ lateral box jumps stack bumper plates to achieve height.

Cash Out

Weighted Sit Ups (3×10 (with barbell))

Barbell full Range sit ups. Fantastic exercise to help with maintaining hollow position and overhead position at the top

Video here: https://www.youtube.com/watch?v=sao0TyMIhjE