Flash
Friday, July 7th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Ski Jacks
Push-Ups or Knee Push-Ups
Strict Pull-Ups or Banded Pull-Ups
Lunges
Sit-Ups
Push Press / Jerk Warm-Up:
On Coaches Call Out Front Rack Knee Bend (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip and Jump (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip, Jump, Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Clean Warm-Up:
On Coaches Call Out Clean Grip Down and up (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Clean Grip High Pull (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Muscle Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Squat Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Ski Jacks
Push-Ups or Knee Push-Ups
Strict Pull-Ups or Banded Pull-Ups
Lunges
Sit-Ups
Push Press / Jerk Warm-Up:
On Coaches Call Out Front Rack Knee Bend (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip and Jump (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip, Jump, Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Clean Warm-Up:
On Coaches Call Out Clean Grip Down and up (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Clean Grip High Pull (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Muscle Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Squat Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:
WOD
Workout Format
5 Rounds for Time in Pairs (15 Minute Time Cap)
Competitive
50 Sync Med Ball Sit-Ups (20/14)
50 Split Double Db Lunges (35/25)
5 Clean and Jerks Each (185/125)
50 Split Double Db Lunges (35/25)
5 Clean and Jerks Each (185/125)
Performance
50 Sync Med Ball Sit-Ups (14/10)
50 Split Double Db Lunges (25/15)
5 Clean and Jerks Each (135/95)
50 Split Double Db Lunges (25/15)
5 Clean and Jerks Each (135/95)
Lifestyle
50 Sync Sit-Ups
50 Split Lunges
5 Clean and Jerks Each
1 Minute per Stretch per Side
Couch Stretch
Seal Stretch
Crossbody Shoulder Stretch
50 Split Lunges
5 Clean and Jerks Each
1 Minute per Stretch per Side
Couch Stretch
Seal Stretch
Crossbody Shoulder Stretch
Cooldown
1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch