03 September 2014

Let's get right to it, the Burgener warm up. We knock out 3 rounds of it every day and all of you are starting to get more and more comfortable with it. All of the coaching staff has been noticing HUGE differences in your barbell movements and this is directly related to your consistency with this warm up. If you watch this video

 

HERE

 

you can see the man, the myth, the legend (Coach Burgener) walk a group of CrossFit athletes through this world famous skill session. My dream is to have all of you focusing on all of the individual parts of the warm up and to think about why you are adding each piece to the puzzle. Here is what should be going through your head each time you do this:

 

1) Down and Finish- speed through the middle

2) High Elbows- keep the bar close

3) Muscle Snatch- turnover (punch the bar overhead)

4 & 5) Snatch Drops and Lands- FOOTWORK BABY! 

 

If you truly care about improving yourself as a 7VCF athlete then I would strongly suggest that you take this warm up seriously and pay attention to each individual part. But now on to the good part....

 

There are no snatches or barbell movements in today's skill session or WOD! I just wanted to emphasize how important it is to stay consistent with practicing these super technical movements. So, after the core crushing skill portion today the WOD will be:

20 min AMRAP

 

15 Alternating Lunge Steps

10 Pullups 


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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am