Work Out Three
800m Run or 800m Row
10 Samson Stretch (5 each leg)
10 Cats & Dog’s
10 Spider Man’s
Burgerner Warm Up Proper Front Squat Form
Weight Training: 15 minutes to work up to 1 RM Front Squat (Your light 5 – 10 rep light weight warm up is included in this time. STRESS FORM and QUALITY OF MOVEMENT)
You must ensure you have proper form on the front squat! Feet shoulder width apart, weight on your heels, a big chest ensuring to maintain normal spinal curvature and rest the bar on the top of your shoulders, not holding it with strain on your wrist. Keep your elbows high literally almost choking yourself and get full depth (break 90). Drive your through your heels, keeping your knee’s out and you finish the movement by opening up your hips the entire way.
Rest 5 minutes
Skill Work: Develop Hand Stand Push up
5 sets of 5
You first need to be able to a proper push up, a “V” push up and work on loading your shoulders by getting your hips higher. Rather than type it here is a great video by CrossFit Paradiso on developing a handstand push up.
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
Operator Level ( 135lb Thrusters men/ 95lb Thrusters women)
Level 4 (Prescribed) ( 95lb Thrusters men/ 75lb Thrusters women)
Level 3 (Intermediate) (75 lb Thrusters men/ 55lb Thrusters women)*
Level 2 (Progressing) (65lb Thrusters men/ 45lb Thrusters women )*
Level 1 (Beginner) (Comfortable weight Thrusters)*
* If you CAN NOT do ring dips, use bands as needed
* If you do NOT have the stabilization on the rings do bar dips, or chair dips! Full Range of MOTION is required.