Bennie and the Jets

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Plus

2 Rounds:

1:00 Bike

5 Inchworms

10 Broad Jumps

15 Alternating Leg V-Ups

20 Walking Lunges

Weightlifting

Push Press (5 x 5)

Push Press for max load: (increase weight each set)

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

*Start light, no percentage here…just work up to a heavy-ish 5 reps for today.

Metcon

Metcon (Time)

Complete For Time:

25 Burpees over the DB

50′ Single Arm Overhead Walking Lunge (50/35)

25 Pushups

50′ Single Arm Overhead Walking Lunge (50/35)

25 GHD or Abmat Situps

50′ Single Arm Overhead Walking Lunge (50/35)

25 GHD or AbMat Situps

50′ Single Arm Overhead Walking Lunge (50/35)

25 Pushups

50′ Single Arm Overhead Walking Lunge (50/35)

25 Burpees over the DB
STIMULUS and GOALS

Today we have some basic gymnastics with some core between each movement.

WORKOUT STRATEGY & FLOW

Overhead walking lunge: These can be performed with either arm, but we prefer you switch every 50′ or 25’.

The arm should be locked out overhead. Stay in full extension.

If overhead stability is an issue, from lack of range of motion or safety, you can move the dumbbell to shoulder front rack position.

Be sure to pass through full extension between lunge steps, no stutter stepping.

Pushups: Aim more for short fluid sets throughout. Don’t burn your shoulders out, quick rests.

GHD situps: Let’s try setting up today so that hips are slightly past the peak of the pad. Focus on neutral head position when going back and wide arm to touch the ground sooner. Throwing the arms and extending (straightening) the legs on the way up will assist in sitting up.

Avoid “rag-dolling” the head (letting it fall back and forth) and not breathing with each situp in order to prevent possible headaches.

Should be done in 1-2 sets.

Burpees Over Dumbbell: Perform a burpee and hop over the dumbbell. You do not have to stand up all the way when jumping over. Be sure to jump OVER the dumbbell and not inadvertently jump around. This is the last part to push and give everything they have left in the tank.

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