Friday 100518

CrossFit Brunswick – CrossFit

-Happy October CrossFitFam! This month we are having our Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah on the Friday the 12th. Contact Coach Kansas for details.

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.

-There will an email coming out this weekend with IMPORTANT UPDATES AND ANNOUNCEMENTS.


Keep going. Each step may get harder, but don’t stop. #murphthrowback #flashbackfriday #FBF #justdontstop #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Bottom Squat Hold

20sec Rest & Rotate

40sec Moderate Row + AMSU

20sec Rest & Rotate

40sec Hard Row + Burpees

20sec Rest & Rotate

Then, Mobility

30′ Inch Worm

30′ Soldiers March

30′ Inch Worm

30′ Walking Samson Stretch

Then, Warm-up & Review Deadlifts & HSPU

Strength

-Similar to last week, treat today’s strength as more of a warm-up & skill session for 16.4/17.4 than a true strength session.

Deadlift (10-10-7-7-5-5)

-1 set every 3min for 18min. Start light and increase weight every two rounds focusing on perfect touch-and-go reps.

-Do at least 1 set of 7 reps at your “16.4/17.4” weight and at least 1 set of 5 reps heavier than your “16.4/17.4” weight.

-Perform 3-5 HSPU or progressions between sets. Again, use this session of HSPU to work on technique and find your appropriate scale for “16.4/17.4”.

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Extra Credit

Strength/Accessory: 5 x ME DBall Squats

Skill/Conditioning: 3 x 1mile Assault Bike Sprint, rest 2:1

Mobility: Banded Spinal Mobilization, 3min/side

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