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WEDNESDAY | 04.08.2020

  • Writer: Coach
    Coach
  • Apr 7, 2020
  • 1 min read

WARMUP:

  • 50ft duck wall

  • 50ft samson stretch with overhead squat

  • 15 jumping squats with 3sec pause at the bottom

  • repeat above 3 movements

  • 400m jog

  • 50 PVC pass thru (locked elbows) for speed and some shoulder heat

  • 10 PVC pass thrus slow and steady for the deeper stretch

  • go through the GREATEST squat warm-up routine


SKILL: "BURGENER WARM-UP"

  • grab a PVC, broom stick, shower curtain rod etc. and spend some time really drilling the fundamentals of this warm-up AND the skill transfer exercises.

  • in-depth video HERE (9mins)

  • skill transfer exercises (5mins)

  • DO NOT just rush through this

  • video yourself to review your form later or send it to your favorite coach


18MIN AMRAP:

  • 30 walking lunges

  • 15 front squats 95/65 (~OR~ 25 goblet squats 55/35)

  • 7 burpees


- POST YOUR RESULTS TO COMMENTS.


TODAY (April 8th) is the box 3 year anniversary.

Post your Burgener warm-up video and tag us for a sweet gift from us!

LIMITED SUPPLIES SO MOVE SLOW...

because "slow is smooth and smooth is fast." - Navy Seal Motto

 
 
 

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Starboard is North Charleston’s most successful CrossFit® box designed to suit all athletes from beginners through to advanced competitors. We want just one thing for our athletes…RESULTS! Our team of experienced trainers will help you become stronger, healthier and happier. 
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Starboard CrossFit

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Contact us by phone at (843)729-2902
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