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Friday On Ramp 120916 (D4W1)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

Row 500m @ 50% effort

5:00 Foam Roll

Strength

M1:

Press Basics (3/4×6-10 )

1. Standing Unilateral DB Press + :05s Hold Locked out overhead

2. Introduce Ring Push Ups

Kettlebell Clean (8×3-5 reps )

1. Focus on proper KB Front Rack (KB Clean)

2. Pick Apart elbow positioning and making sure the abs and glutes are tight!

Strength

M2:

Shoulder Press (5×3-6 @ 75-80% of heaviest set from last week)

(or test if testing form week 4 was not completed!)

Kettlebell Clean (8×3-5 reps )

Review with M1 group!

Conditioning

Metcon (Time)

M1

5 Rounds

200m Row/200m Run

4 Ring Push Ups (scaled appropriately)

M2

3 Rounds

300M Row ‘

8 Ring Push Ups

8 Ring Rows

4 Burpees

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