Slambake!

16
Feb

Slambake!

CrossFit Reality – CrossFit

Warm-up

BEFORE “Sally” —

– 3 Samson stretches (20 sec.) on each leg

– 10 Inch Worms (focus on stretching the hamstrings by keeping knees locked out while in the pike position)

– 20 Jumping Squats

“Sally” (No Measure)

35# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up”

Conditioning

Metcon (No Measure)

3 Rounds:

5 DB Upright Rows (35/25)

10 Kneeling Military Pulldowns (band on rig)

20 Standing straight arm pulldown with band

Metcon

Metcon (Time)

20-15-10-5

Slamball Clean/Slamballs (30/25)

HSPU

Row 500 or Ride 20 Cal (each round; this does not decrease)
.

A Slamball Clean/Slamball is a medball clean using a slamball instead. And instead of just stopping when you stand up at the end of the clean, take the ball over head and perform a slamball slam. You MUST catch the slamball after the slam and go right into the slamball clean.