Thursday 3-30-17

Coach's thoughts on today:
CrossFit Football total is a tricky workout to get done in an hour.  4 lifts in a limited time is tough, so what you probably need to do is warm-up some of your lifts while resting between your heavy attempts. Remember you only get 3 attempts per lift.

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Weightlifting

  • The CrossFit Football Total

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)