So I did a quick workout today! I added in some weight training I should have done but did not! I am also adding a few more things to the warm up, just so everyone is safe : ). Earn those greasy hot dogs and cold beers you will surely partake in today!

 

 

Warm Up

800m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

30 sits ups, 10 push ups

20 sit ups, 10 push ups

10 sit ups ,10 push ups

2 Rounds

10 PVC Pass Throughs

10 Overhead Squats with PVC

Focused Ham String and Quad Stretch/ Warm up

Burgener Warm Up

 

Weight Training: Hang Cleans

10X8X6X4X2X1
Really get into that front  squat when you receive the bar. Start light and work up to 85%. I love posting videos because it is all I had at first to learn so here is Coach Burgerner on the Hang Clean.

 

 

Workout

7 Rnds

4 Overhead Squats

4 Chest to Bar Pull Ups

4 Hand Stand Push Ups

4 Toes to Bar

 

Skill Work: Turkish Get Up

CrossFit OKC Turkish Get Up

5 each arm

 

 

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:

Operator – substitute parallette handstand push ups

Level 4 (Prescribed)- 135lb overhead squat men/ 95lb overhead squat women

Level 3 (Intermediate) – 110lb overhead squat men/75lb over head squat women – both use 1 ABMAT  for Hand Stand Push Ups

Level 2  (Progressing)- 95lb overhead squat men/ 65lb overhead squat women, skinny or purple band assisted Chest to Bar pull ups – both use 2 ABMATS for handstand push ups

Level 1 (Beginner) – manageable weight, green or blue band assisted Chest to bar pull ups, box hspu, knees and toes as high as they will go