Call Us: 716.601.7300

Wednesday 111616

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Cossack squat 10 each leg

Crab walk 30 steps

Wall facing squat x 5

Extension of Warm Up – Push Jerk Overview/Press from the Split

3:00 EMOM

2 Press From the Split + 3 Push Jerks

Weightlifting

Back Squat (Test 3RM )

o IF athlete does not feel good due to Movember/any reason, have them complete 4×2-4 @ 95-100% 5RM

Gymnastics

3 rounds

Standing side bends with arms overhead 10 each side (When your ribs hurt tomorrow this is why)

Choose one: Shoulder stand on parallettes, tuck shoulder stand on parallettes, headstand, tripod, front leaning rest x 15 seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

AMRAP 15 minutes for Quality

Ring dips x 8

One arm swings x 12 each arm 2/1.5 pood

16 Burpees

RX

AMRAP 15 minutes for Quality

Bar dips x 8

One arm swings 12 each arm 1.5/1 pood

16 Burpees

Fitness

AMRAP 15 minutes for Quality

Ring push-ups 8

One arm swings 12 each arm 1/.75 pood

16 Burpees

Leave a Reply

*

captcha

Please enter the CAPTCHA text