TUESDAY, JUNE 12TH 2018

CrossFit Fannin – CrossFit

New Equipment

GHD MACHINE:

Were gonna talk about 3 movements we can perform on this machine.

Just like everything else we do technique is key for max benefits.

1.) GHD SITUPS:

https://www.youtube.com/watch?v=pMS2dU0FuPk

-keep ribs stacked.

-knees should be slightly bent-driving them down on the way up

-butt slightly off the machine.

2.) BACK EXTENSIONS:

https://www.youtube.com/watch?v=D_FUg2wHhk8

3. HIP EXTENSIONS:

https://www.youtube.com/watch?v=-FRYZjXMHkA

ALSO WITH USING THESE MOVEMENTS DON’T THINK OF IT AS ABMAT SIT-UPS (LIKE MORE IS BETTER) SETS SHOULD BE SMALL AND SOUND. ALLOWING YOUR BODY TO ACCLIMATE TO THE MOVEMENT. BECAUSE PULLUPS AND GHDS ARE TWO OF THE EASIEST WAYS TO RHABDO IF YOU HIT SETS THAT ARE TOO BIG TO START OFF.

Warm-up

200m Run

20 Air Squats

200m Run

:30 Elbow to instep each side

200m Run

:45 Wrist Stretch

Front Squat (3×3)

Front Squat

3×3 @ 80% of 1RM

20/25 MINUTES TO WORK UP TO 80% and then start the 3×3

Rest as needed between sets

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Thruster is 95/135

* think big sets here but stay moving. Thrusters should be challenging but go as unbroken as possible.

*15 minute cap

Scales: pullups-toes-jumping pullups

Hspu-box hspu (make sure hands are under hips)-30 pushups-15 push-ups

Thrusters- 65/95-35/65

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