200320

CrossFit McComb – CrossFit

Garage Fight (@Gym & @Home with equipment) (3 Rounds for reps)

3 Rounds

1:00 Min at each of the following movements:

Dumbbell Goblet Thrusters (50/35#)

Single Dumbbell Power Cleans (alt however, one head touches the ground)

Hops over the Dumbbell

Single Arm Push Presses (alt however)

Burpees

Rest

Stimulus

**In today’s 17 minute workout we’ll work through 5 different movements and a rest

**The goal is to keep consistent rep counts throughout the duration of the workout

**Let’s try to move through the entire minute of each movement since there isn’t any transition between the movements

**We’ll keep 3 separate scores for each round,

Movement Videos

DB Goblet Thrusters

https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Warm-Up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Active Spiderman

15 AbMat Sit-ups

20 Air Squats

Garage Fight (@Home No Equipment) (3 Rounds for reps)

3 Rounds

1:00 Minute of each of the following movements

Odd-Object Thrusters

Odd-Object Cleans (alt however – goes to the ground each time)

Hops over Odd-Object

Odd-Object Reverse Lunges (alt each rep)

Burpees

Rest

How to create an Odd-Object

https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Stimulus

**In today’s 17 minute workout we’ll work through 5 different movements and a rest

**The goal is to keep consistent rep counts throughout the duration of the workout

**Let’s try to move through the entire minute of each movement since there isn’t a lot of transition between them

**We’ll keep 3 separate scores for each round

Movement Videos

Odd-Object Thrusters

https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Odd-Object Cleans

https://www.youtube.com/watch?v=mJ-AOzTYzeM (that should be good for a chuckle at least)

Warm-Up

3 Sets

5 odd object Strict Press- light weight (Each Side) – can be a different odd odd object than the metcon – just something to get your shoulders warm

10 Lateral Stair Steps (Each Side)

15 Sit-ups

20 Air Squats

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