Testing Week!!!

CROSSFIT

Strength

1RM Back Squat [10-7-5-3-2-1-1-1]

Mobility

30-Minute Group Stretch

For just over a month we have started a new injury program to not only help our coaches understand where you are with your physical well being, but also helps us with navigating you properly through your workouts better.

How does the process work?  Email Coach Hugo (hugo@crossfit431.com) with a full and detailed diagnosis of your injury (not Googled, like we tend to do… but diagnosed by a doctor, preferably a sports physician), and from there we can help start taking closer care of you.  Depending on the injury, you can be given modifications for the WOD (you have to email every class you plan on attending) and/or rehabilitation exercises/movements to ease along the process.

In some cases, you may have to hold back on some movements with that joint, muscle, etc. however;  we can also create a program that avoids the injury while rehabbing WITHOUT skipping out on the enjoyment of participating in regular class.

And finally… Listen to your doctors, if they tell you not to do that movement or use that muscle, DON’T DO IT!!!

CROSSFIT

Strength

Back Squat 2×10 @ 75%

Weighted Ring/Bench Dips 3×8

MetCon

For Time:

800m Run

20 OH Squats (55/75#)

15 KB Swings (1.5/2 Pood)

10 Thrusters (55/75#)

15 KB Swings (1.5/2 Pood)

20 OH Squats (55/75#)

800m Run

CROSSFIT

Technique

Snatch – Pull/Catch

Strength

i) Bottom-Up Front Squat 5×2 (Increasing)

ii) EMOTM 10 Minutes of:

-2 Front Squats @ 75%

iii) EMOTM 6 Minutes of:

Beat Swing + CTB Pullup x 3-5

Mobility

Partner PNF Stretching (Hamstrings)

PNF Stretching, or proprioceptive neuromuscular facilitation stretching, is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion in order to improve motor performance and aid rehabilitation.

CROSSFIT

Accessory

*Superset*

Banded Hamstring Curls 3×20

Banded Good Mornings 3×20

Deficit KB Deadlift 3×10

Lift

EMOTM 12 Minutes of:

Odd: Clean DL + Clean

Even: Clean High Pull + Clean

Strength

Seated Strict Press 6×6 (Ascending)

MetCon

9-15-21-27 For Time of:

SDHP (55/75#)

Box Hops (20/24″)

Tuck Jumps