Public Whiteboard

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Components

High-Hang Snatch

Metcon

One-Legged Broad Jump

Metcon

Snatch + T2B/DU

Warm-up

400m Run
10 PVC Passes
15 GHD Hip Extensions
20 Goblet Squats

THEN
Empty Barbell Warm-up + Drills

Weightlifting

High-Hang Snatch (Vertical Torso)

Learning to use the legs to finish your pull
15 minutes to build to a heavy double

Metcon

Metcon (Time)

5 Rounds of:
10 Lateral Ball Slams (40/30, Rx+: T2B)
40 Double Unders

11 min timecap

Sub: 40 seconds of Double Under attempts for each round

Mobility

Metcon (No Measure)

1 min Banded Lat Stretch / side
1 min Lacrosse Ball Traps / side
2 min Foam Roll T-Spine
1 min Lacrosse Ball Glutes / side
2 min Foam Roll Quads

At Home Version

Plyometrics

One-Legged Broad Jump (Land on both feet)

3x3 per leg focusing on correct foot-knee position and explosive jump for distance. Take your time getting set between each rep on each set.

Metcon

Metcon (Time)

5 Rounds of:
20 V-Ups
15 Sprawls
10 Handstand Push-ups

Sprawl: Like a no push-up burpee, but with emphasis on getting hips low to the floor while still keeping arms straight.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, March 19, 2020

Male Clients

Tyler
Eickmann

8am CrossFit

1 x 2 @ 135 lbs

Female Clients

Melissa
Gomez

6am CrossFit

1 x 2 @ 75 lbs

Felt a bit weird