Thursday

2
Feb

Thursday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

1:00 EZ Row

10 Scap Depressions*

:20 Hollow Hold

1 ROUND

:45 Moderate Row

10 Scap Retractions**

10 Hollow Rocks

1 ROUND

:30 Hard Row

10 Ring Rows

10 Up-Downs with Jump

*Also called a Scap Pull-Up, in a hanging position the athlete will Depress the Scaps meaning they will pull the Scap or Shoulder Blades “Down”. This will look similar to a shrug of the shoulders

**Retraction of the Scaps or Shoulder Blades is a “Back and Down” motion. This is similar to the initial movement of a Strict Pull-Up without any bend in the arms

***To perform the Frog Jump, begin in a High Plank, jump the feet up to the hands and then back into a High Plank while keeping the hands on the ground throughout the movement

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

5-7+ Tempo Strict Pull-Ups (1111)*

*Goal to maintain perfect hollow body position

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

Immediately Into…

21-15-9

Up-Downs to Target*

Pull-Ups**

Immediately Into…

1000/800m Row

*Target 6′ above standing reach.

**Chest to Bar Optional.

(Score is TIme)