5/16/20
WARM-UP 3 Rounds
10 Scap Retractions
5 Quadrupeds/T-Spine Rotations
5 Burpees **stepping down & up
—
:20 second on/:10 sec off
Mountain Climbers
G2OH/Good mornings
Jumping Jacks/Jump Rope
Burpees
x4 Rounds combined (16 total stations)
HOME GYM TRACK For Time
3 Rounds
4 Snatches @95-115/65-85
8 Bar Facing Burpees
—
Into,
2 Rounds
5 Snatches
10 Bar Facing Burpees
—
Into
1 Round
6 Snatches
12 Bar Facing Burpees
**Snatches: looking for a one motion ground to overhead. No contact to shoulders
**Burpees: stepping down or up is allowed. Looking for a two-foot take-off
MINIMAL EQUIPMENT TRACK For Time
3 Rounds
4 Snatches
8 Facing Burpees
—
Into,
2 Rounds
5 Snatches
10 Facing Burpees
—
Into
1 Round
6 Snatches
12 Facing Burpees
Alternative Equipment/Movement
Snatches
KB/DB **Double @50-53/35
KB/DB **alternating Single @50-53/35
Plate/MedBall Ground 2 Overhead
Facing Burpees
Face G2OH object to perform burpee and completing the burpee by jumping over an object
BODY WEIGHT TRACK For Time
2 Rounds
8 V-ups
8 Mountain Climber
8 Facing Burpees
—
Into,
2 Rounds
10 V-ups
10 Mountain Climber
10 Facing Burpees
—
Into
2 Round
12 V-ups
12 Mountain Climber
12 Facing Burpees
COACHES CHALLENGE Pull-ups (kipping)
Opt 1:
5 sets x12 Reps **unbroken
Opt. 2:
7 sets x9 Reps **UB
Opt 3:
10 sets x6 Reps **UB
STRENGTH Front Squat: Building to a heavy double for the day **Touch n’ Go
**Absolutely no pausing @ Top MOBILITY Pec stretch on the wall (1 min each)
Place elbow on the wall up to eye level, start rotating the torso.
Wall hinge (1 min)
Both arms high on the wall, keep your back flat and head neutral. Push head through the arms
Hip opener (1 min)
Front lunge stance, one hand on the floor, the other pushes knee out.
Mission accomplished! Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf #supportyourlocalbox Happier. Healthier. Your friends at BICF