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10.07.2016

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Sometimes we find strength in training for the spirit and fight of another.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.

Sumo Deadlift 3-3-3-3-3

Post loads to comments.

“Simplex Method”
4 Rounds for time of
25 x Wallball (20/14lbs)
20 x KB Snatch (24/16kg)
15 x Pull-ups

Post scores to comments.

Skill Development
A. Back Extensions: 3 sets of 15-12-9 reps each
B. CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Samy Daghir

5 thoughts on “10.07.2016”

    • Sumo Deadlift: 275#.

      Happy Two Year Crossfit-iversary!

      Thank you, Ashley, Chase, and Samy, and the rest of the CFNH community, for the coaching and friendship!

      Reply
    • Sumo Deadlift: 150×3

      Thank you for all of the fun and support for the last two years, and for pulling together tonight’s partner workout. You guys are the best!!

      Reply
  1. “Sumo Deadlift 3s”: 255# x 3
    “Simplex Method”: 21:19
    (sub 20kg Russian KB Swings for Snatches)

    Happy Anniversary Daniel & Katelyn !
    Time flies when you are having fun, eh?

    Reply

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