COCF
December 21st, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Hang Power Clean (Heavy set of 3 )

CrossFit Metcon

2: Metcon (Time)

3 Rounds:

20 Hang Power Cleans (95/65) (75/55)

20 Front Squats (95/65) (75/55)

20 Push Press (95/65) (75/55)

Warm-up

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Side Lunge

Banded Air Squats

Air Squats

PVC Pass Throughs

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Movement Prep

****Front Squat (key points of performance)

Elbows Away from Knees

Big Chest

-Movement Prep

10 Second Front Rack Hold

3 Pausing Front Squats

2 Front Squats

****Push Press (points of performance)

Dip Straight

Head Back, Bar Back

-Movement Prep

5 Strict Press

5 Pausing Push Press

****Hang Power Cleans(pints of performance)

Stop and Squat

Grip

-Movement Prep

3 Hang Muscle Cleans

3 Hang Squat Cleans

3 Hang Power Cleans

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