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

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