
Thrash Sess. Numero 5
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
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
Can you provide explanation for some of your workout abbreviations for us noobs our there? – Thanks, Lance
Lance,
I will be giving you a call here soon! I will post a CrossFit/Workout Acronym document today! Thanks for the heads up!
R/
Talon