Monday, June 11, 2018

Saturday, June 9, 2018
June 8, 2018
Tuesday, June 12, 2018
June 11, 2018

Monday, June 11, 2018

4th of July News! 
Please check out the board →→→

If you are a newer member and don’t know…
Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members
to join in!!! 
All are welcome to participate!

We have a Float Decorating day on the 3rd…
We walk in the Parade in the morning on the 4th…
→ …Followed by a gym-wide party in the afternoon!

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Coming soon… Barbell Clinic with Pete ~ Bench Press ~ June 29th

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see above↑)

Mobility on Thursday at 5:30 PM!Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

Swim WOD …see below ↓
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Warm-up:
Run 2oo meters
10 meters walking samson
10 meter bear walk

The Burgener Warm-up with Coach Burgener:
2 sets/3 reps each
Down & Finish

Elbows High and Outside
Muscle Snatch
Snatch lands 2″, 4″, 6″
Snatch Drops

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WOD:
2018 CrossFit Games Regionals Event 4

For time:
2 rounds of:
  10 snatches, 175 / 125 lb.
  12 bar-facing burpees
Then, 2 rounds of:
  10 snatches, 115 / 75 lb.
  12 bar-facing burpees

Scroll for scaling options…


Related:
CrossFit WOD Tips With Rory McKernan
The Power Snatch
The Burpee
Atlantic Regional Event 4 

Scaling
Reduce the load and volume to keep this a sprint. Aim for 10-12 minutes for this one.
Use one bar, changing the weight for the 3rd and 4th rounds. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

Intermediate Option (Scale as needed)
For time:
2 rounds of:
10 snatches, 125 / 105 lb.
12 bar-facing burpees
Then, 2 rounds of:
10 snatches, 75 / 55 lb.
12 bar-facing burpees

Beginner Option
4 rounds for time of:
10 snatches, 45 / 35 lb.
6 bar-facing burpees

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Core Training – Week 5/Session 1 (7 Minutes)

1. Glute bridge holds
•Accumulate 2 minutes with as little rest as possible
2. Oblique plank
•Accumulate 1 minute each side with as little rest as possible
3. V-ups
•Perform 2 V-ups for every rest that has been taken during exercises 1 and 2
4. Glute bridge straddle
•Accumulate 1 minute with as little rest as possible

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Supine scorpion
Foam Roll

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Swim WOD:

Warm-up:
100 meter freestyle
50 meter kick board

WOD:
For time…
500 meter swim

Cool down:
100 meter underwater swim

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