11.29.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Box Squats (5×5)

Points of focus: neutral spine, heels down, knees out and make sure to keep a verticle shin. You want to try and get lower over time. Skip to 4:30 for video: https://www.youtube.com/watch?v=D9UHe98-iWw

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Pull ups

7 Burpees

*Scale reps as needed not load
Explanation – The goal is to complete 1 round every minute on the minute, and to do so for as long as possible. If you do not make it 10 minutes, then you will perform it AMRAP style until the 10 minute mark. Which means everyone is working at least 10 minutes. If you are able to go 10 minutes EMOM style, continue on until you are unable to get the required work done within the minute

*By the way…Spealler got 17 rounds + 16 reps.

If you are unable to do RX’d pull-ups, please do jumping pull-ups as a mod.

Cash Out

Oblique Crunches (3×30)

Oblique Side Crunches Video: https://www.youtube.com/watch?v=CMJA332bfs0
switch back and forth with the suitcase carry

Suitcase Carry (3x200m)

Suitcase Carry video: https://www.youtube.com/watch?v=FyK-synJ9fs
one handed farmers carry