Militant CrossFit: 27-May13

Warm up:
Standard

Then:
Fitness:
A. 5 sets:
Barbell Rear Lunge 5-6 reps per side
Hold top of ring row for 15 sec
Hip Bridge or Full Bridge 15 sec
B. 8 minute AMRAP
8 pistols or deck squats
DB Snatch 8 reps per side (55/35)
8 DB Push Press (55/35)

Advanced:
A. 5 sets:
Barbell Rear Lunge 5-6 reps per side
Hold top of ring row for 15 sec
Hip Bridge or Full Bridge 15 sec
B. 8 minute AMRAP
8 pistols per side
DB Snatch 8 reps per side (70/55)
8 BB Shoulders to Overhead (135/95)

Part A is for technique, not for time. For the rear lunges, start at the rack and take out the bar as if you are front squatting, step back one leg at a time, keeping feet hip width apart for balance and taking long steps back. Let the rep range determine the weight and adjust per set as needed. The second exercise is holding the top of a ring row, with elbows back and shoulders back and down. Follow up with a hip bridge or full ‘wheel’ pose. The trick to not compressing your lower back is to engage your abs and butt just enough to balance out the arch in your lower back. There are several modifications here, including doing the bridge while holding a partner’s ankles or elevating the hands. If this is too intense, simply clasp your hands under you as you raise your hips. The second part is our burner for the day. If you do not have pistols, you can do single leg deck squats or double leg deck squats