Friday, 061617P

Summer Burner Team Competition returns to CrossFit Free August 12th 

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Performance: 

A.  Back SqT – heavy single at 32X1 *building on last week – can you hit same weight with 2 second pause? Can you beat it?

B. Afap 

7 strict hspu

5 power cleans 225/133

3 shoulder to OH

1 legless rope climb 

:30 bike sprint 

Rest 4-5 min x 3-4 rds 

*modify accordingly 

**ub strict hspu + singles on cleans + ub s to oh 
Post Class:

Running: 

Broken Aerobic Endurance

Warm Up:

1. 5 minutes easy on grass

2. 4 x 20 second build ups, rest: walk back

 Main Set: To be completed on grass

1. 3-4 x 5 minutes repeats, rest: 1 minute. These are a steady state effort(broken conversation pace). The rest allows you to reset your form rather than putting together and 20-25 minute session where your form falls apart. As your fitness levels improves the rest goes away. 

2. Cool Down: easy 5 minutes

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becomplete: 

1. 3 rds, 25 banded scap squeezes, 25 pvc dislocates, 30’ russian lunge twist (each side)

2. db sa row 7-9 reps x 3 sets each side 

3. change plate, rear fly’s 3 x 15 

4. crossover symmetry 

5. deadbugs 4 x 12-15 reps 

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