Tuesday, 06 September 2011

News, Announcements, and Special Events:
  • Sage Burgener Olympic Lifting Seminar:  Saturday, October 1st, Bridger CrossFit in Bozeman.  Check it out.
Times:
  • 6:00am (general)
  • 7:30am (specialty)
  • 8:30am (general)
  • 6:00pm (general)
Warm-up:
  • 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
  • Shoulders
  • GM
  • 3x10:
    • Sit-up
    • Superman
    • Squat
    • Push-up
Skill review / enhancement / instruction:
  • Thruster
  • Ball slam
 Strength and Stamina:
Thirty minutes.  Continuous movement for two minutes on each, resting thirty seconds during transitions:
  • Row
  • Thruster (heavy enough that you have to truly thrust the bar overhead)
  • Ball slam
  • Mountain hop or flutter kick or hollow rock
Stretch / Mobility
Posted by Paul at Mon, 05 Sep 2011 20:50:45 GMT
Categories: GWM

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