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Tuesday On Ramp 120616 (D2W1)

CrossFit Buffalo – On Ramp

Warm-up

M1:

Crossover Symmetry

M2:

500M Row + Crossover Symmetry

Strength

M1:

Hollow Basics (4/5x (TBD))

Squat Basics (TBD by coach (around 3/4×8-12 light))

Add weight vests, Goblet DB Squats (use chest as a marker of torso position)

Deadlift Basics (3/4×8-12)

“Goodmorning” style hinging (hamstring development), can add weight vest to this

Add Farmer’s Handles to teach the proper tension off the ground

Use Lat Scaling to teach proper lat engagement

Strength

M2:

Core Complex (4 Rounds )

• :30-1:00 Ring Plank

• 10x Muscle Snatch + OHS w/ empty Bar (AK)

• :45s Side Plank

• 10x Muscle Clean + Front Squat w/ empty Bar (AK)

• 10x Hanging Twisting Knee Raises

Conditioning

Metcon (AMRAP – Reps)

1/2 Rounds (Pending on Time availability)

:30 Seconds (1)

Max Effort Burpees

1:00 Minute rest (1)

:45 Seconds (2)

Max Effort Burpees

:45 Second rest (2)

1:00 Minute (3)

Max Effort Burpees

:30s Rest (3)

(1: 0:00-1:30)

(2: 1:30-3:00)

(3: 3:00-4:30)

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