Spring Cleaning

Apr 27th, 2018

Category: CrossFit

Spring Cleaning

John & Al

1-on-1 Movement & Mobility Screenings: Wednesday Nights!
Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury.

The first step to correcting these imbalances or limitations is identifying them… and we are here to help! We are excited to be offering one-on-one movement and mobility screenings, free to all of our members. These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.

Coach Matt Martinez will be conducting these one-on-one screenings on Wednesday evenings from 6-7pm. Matt has extensive knowledge on human movement with a BS in Rehabilitative Science and a Doctorate of Physical Therapy. He’s also a top-tier CrossFit athlete… so he understands! Matt also coaches a mobility class that is free and open to all members every Wednesday at 7pm. We highly recommend everyone attend this class whenever possible.

To schedule your 1-on-1 assessment, click here.

Warm-up
4 Rounds
:20 on/:10 off
Bar Facing Burpees

Rest 1 minute

4 Rounds
:20 on/:10 off
Wallballs

Then coach leads class through:
10 Upright Rows
10 Front Squats
10 Hang Power Cleans
10 Tall Cleans
10 Hang Squat Clean

Strength
Every 2 Minutes for 14 Minutes
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

WOD
13 Minute AMRAP
5 Hang Power Cleans (185,125)
7 Bar Facing Burpees
12 Wallballs (20/14)

Level 4 – 155, 105
Level 3 – 135,95
Level 2 – 115,75
Level 1 – 95,55
ADV – (30/20)

Extra Work
3 Rounds
500m Row
400m Run
100ft Hug Carry
Rest 2 Minutes

DISCUSSION 5 Comments

  1. Sean Flannery 04/27/2018 at 11:12 pm

    Complex: 165-225#
    WOD: 7 Rx

  2. Trevor 04/27/2018 at 5:46 pm

    Power Clean
    5×2 @195

    Back Sq w/ chains
    4×5 @175+80lbs of chains (255)

    Yoke/GHD
    5 sets
    50ft yoke carry (365)
    10 GHD situps
    50ft yoke carry

    No WOD, yesterday was plenty of cardio.

  3. Ben 04/27/2018 at 1:57 pm

    complex: 165 – 225
    WOD: 7+10 Rx

  4. Crowley 04/27/2018 at 1:17 pm

    complex: 185-225
    wod: 7+2 rx

  5. Kurt 04/27/2018 at 1:00 pm

    Complex: 155-215#
    WOD: 6+6 L4