
Thrash Sess. 4
Warm Up
800m Run or 800m Row
D.R.O.M.S (Dynamic Range of Motion Stretch)
2 rounds
25 yard lunges
25 yard karaoke or called tapioca (face both ways)
25 yard burpee long jump
10 PVC Pipe Pass Through’s
10 Over Head Squats
10 Cats & Dogs
If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.
Burgerner Warm Up
Weight Training: Snatch Balance
If you know what your maxes are go ahead and use them. If not start light with these and work your weight up
5 X 3 – Rest in-between but just to change the weight and get a breath or two.
Check out this video of Coach Burgerner on the Snatch Balance. You can see why we now do the Burgerner Warm Up and the skills transition. This is getting us prepared from Oly Lifts which are huge in CrossFit.
4 rounds of
50 double unders/ 100 single unders
30 Wall Balls
10 KB Swings
Rest 2 min
Tabata (20 sec on, 10 sec off X 8 rounds)
Hand Release Push Ups
Skill Work: Pistol Squats
5 sets of 10 Pistol Squats
Pistol Squat Progression Video
Cool Down:
400m Run
Static Stretching (Stand by for video coming in a week or so)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints
Scaling:
*Note I scaled high on the kettle bell because of the low # of repetitions. DO NOT HURT YOURSELF
Operator Level ( 70lb + kb men, 24lb wall ball/ 63lb kb women 20lb wall ball)
Level 4 (Prescribed) ( 63lb kb men, 20lb wall ball/ 44lb kb women, 16lb wall ball)
Level 3 (Intermediate) (52 lb kb men, 18lb wall ball/ 35lb kb women, 14lb wall ball)
Level 2 (Progressing) (44lb kb men, 16lb wall ball/ 25lb kb women, 10lb wall ball )
Level 1 (Beginner) (Comfortable weight kb and wall ball)