Monday, 22 August 2011
News, Announcements, and Special Events:
Times:
Fifteen minutes:
"Some Kinda Annie"
50-40-30-20-10 of each:
- Bridger CrossFit Showdown: Saturday, August 27th, Bozeman. Check it out.
Times:
- 6:00am (general)
- 7:30am (specialty)
- 8:30am (general)
- 6:00pm (general)
- 7:00pm (beginners)
- Row 500m or bike 0.5mile as soon as you walk in the door
- Continue warming up on your own until the coach begins the session
- DS/BM
- Wrists
- P/S/P
- Achilles
- Three rounds, thirty seconds each:
- Push-up
- Sit-up
- Superman
- Squat
- Three sets: dead hang pull-up, free-hanging or lightest band possible.
- Hill run (two minutes out, two minutes back)
- Heaving snatch balance
- OHS
- Dumping the weights safely.
- If possible, bring the bar down behind the head to the traps, using the legs as shock absorbers. NEVER attempt to lower the bar to the chest or to the rack when using the snatch grip!
- Keep hands on bar until below waistline.
- Dump empty bar or bar with metal weights if your safety is in question, but don't dump them intentionally if it's not necessary.
- Dump bumper plates at any time, but be careful with the ten pounders...they like to dance around.
- Be sure you are in clear of others who may be dumping their weights.
Fifteen minutes:
- Using a rack, perform one heaving snatch balance, then follow with three more OHS before lowering bar.
"Some Kinda Annie"
50-40-30-20-10 of each:
- Mountain climbers (both feet)
- Toe tap (four count on a six inch box or higher)
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