FTA – Week 3 Day 2

CrossFit 972 – Functional Training Mobility general full body mobility warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch[…]

FTA – Monday November 16

CrossFit 972 – Functional Training Day 1 Week 2 (No Measure) WarmupBand Assisted Shoulder Stretches Rack position 2 rounds nft: 5 push-ups 5 squats 5 sit-ups 5 glute bridges 5 wall walks Front Squat (Tech talk and practice) Head position Elbows high Breath at top ROM Burpees and Wallballs (Tech and practice ) ROM Accuracy[…]

crossfit – monday 16th, 2015

CrossFit 972 – CrossFit Weightlifting find one working weight for strict press , make it challenging. a1: Strict Press (4×8 @ 31×1) a2: Pull-ups (4×8 @ 31×1) 60sec rest between sets Metcon a: Metcon (AMRAP – Rounds and Reps) 8min amrap 8 push press 95/65 8 air squats2min rest b: Metcon (AMRAP – Rounds and[…]

crossfit – saturday 14th, 2015

CrossFit 972 – CrossFit Metcon Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereTo RX you will go solo but you have the option to go in teams of[…]

FTA – Friday November 13, 2015

CrossFit 972 – Functional Training Active Stretches (No Measure) Inchworm, samson, scorpionIntroduce hollow hold/rock, supermans, L hangs Kipping Pull-Up (Tech) Hollow hold to superman Push away at top Handstand Tech Work (Tech progression) Ring Dips (Tech/scaled options) Metcon (AMRAP – Rounds and Reps) AMRAP 7 mins: 7 pull-ups/ring rows 7 ring dips 7 toes to[…]