3/13/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Warm-up

1:00 Leg drive only on the row

1:00 leg then pull and reverse (release arms, then legs)- keep chain smooth, heels on footpad)

Theraband warm-up: 2 sets (5 reps with each)

A1. ext/int rotation

A2. Reverse arm circles

A3. Reverse Flyes

A4. Row to press

10 total cossack squats

10 squat to stand

10 seated int/ext rotation with legs

seated overhead reach :20 to each side

10 burpees

Skill/Strength

A. Snatch PVC Warm-up 3:00

B: Snatch Pull + Power Snatch + Hip Squat Snatch (1 rep of each building each set)

B. Snatch complex Every 90 sec for 5 rounds: 7:30 mins
https://www.youtube.com/watch?v=8iEx7N78iK8

C: Front Squat (5×5 @ 75% of 1RM)

https://www.youtube.com/watch?v=uQeCK1vfj4E

Metcon

R: Metcon (AMRAP – Rounds and Reps)

Metcon: 10:00 AMRAP

10 Ring Dips (NO BAND)

15 t2b

20 cal Row

Y: Metcon (AMRAP – Rounds and Reps)

Metcon: 10:00 AMRAP

10 Bar Dips

15 hollow and arch knee raises

20 cal Row

G: Metcon (AMRAP – Rounds and Reps)

Metcon: 10:00 AMRAP

10 Banded Bar Dips

15 Ab mat sit ups

10 cal Row

M: Metcon (AMRAP – Rounds and Reps)

Metcon: 10:00 AMRAP

10 cal row

15 Hollow Rocks

10 banded Triceps push down
https://www.youtube.com/watch?v=uJ49XwfJEYM

READING

Your Body’s Second Brain – The Importance of Gut Health

http://www.navacenter.com/community/article-library/browse/2015/06/01/your-body‘s-second-brain—the-importance-of-gut-health

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