I love "Trap Smashing" with a barbell. It's a great way to stretch out your neck and upper traps especially if you tend to carry a lot of tension up there. The only thing better than this is when our massage therapist Leeona is driving her elbow into that spot until you tap out. Here we had a full class and limited bars so instead of waiting around we decided to double up.
Pro Tip: It's only awkward if you make eye contact.
CrossFit:
A.
OHS 1-1-1-1
FS 1-1-1-1
BS 1-1-1-1
For part A. after the group warm up you will have a chance to warm up your movements with the bar but as soon as you add weight that will be counted as your first set. Athletes have only 90 seconds between sets and there will be a 45 second bell as a reminder for person two to go (that is if you're sharing a bar). You only have a grand total of 12 lifts once the clock starts so chose your weights and have it ready!
B.
2 Rounds with a 5 min time cap for each...
500m Row
50 KBS 30/50# (Russian height)
Max pull Ups with remaining time
5 Min Recovery
500m Row
50 KBS 30/50# (Russian height)
Max pull Ups with remaining time
(Heat 2 should start 3 minutes after heat 1)
Heat 1 Start @ 0:00 end at 5:00, Round 2 starts @ 10:00 end @ 15:00
Heat 2 Start @ 3:00 end at 8:00, Round 2 starts @ 13:00 end @ 18:00
Fitness:
A.
15 Min Circuit
5 Double Bell Squats
7 Shoot Through's (Paralettes or same size boxes no push ups)
9 Push Ups (add weight if needed)
11 Wall Balls 20/30#
B.
Same As CrossFit part B. (SACF)
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