A.16:00 EM0M
Min1: 3 TnG Power Snatch @ 65-75%
Min2: 20 Double Unders
B. 3 Rounds
8 Hang Squat Clean @ 95/65
8 Box Jumps @ 24/20
*time recorded
Rest 5:00
1 Mile Time Trial
*time recorded
Join us at 6:45 pm for the announcement of 16.4!
About two years ago, everyone’s favorite bearded CrossFit superstar Lucas Parker posted this on instagram:
Since then the world realized “You’re only cool if you stretch your groin”.
In all seriousness regular stretching and foam rolling your groin has a myriad of benefits from helping relieve knee and lower back pain to improving the bottom of your squat, and giving you a stronger set up position in the Olympic lifts. I like the KISS method for mobility so you won’t find any bands or fancy contraptions in our stretching series below. Good ole fashion gravity will be doing the work in these stretches, and the whole routine should take no longer than 10 minutes. Lastly it’s important to remember not to be over aggressive when stretching, if a stretch gives you excessive pain or any numbness discontinue immediately.
Groin on the Wall Stretch
- Lay flat on your back with your butt all the way against the wall
- Let your legs fall to side and spread as far apart as possible
- Relax your feet do not pull your toes back or flex your calves
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Frog Stretch
- On your forearms and knees, face down on the floor point your feet out, and let your your knees spread wide
- Using your forearms to gently push your hips back and keep your chest as close to the floor as possible
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Lizard Stretch
- This stretch will also incorporate the hip capsule and hip flexors
- Kneeling on one knee, lower your hand or forearm to the ground
- Try to keep your torso as close to the “up” leg as possible
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Standing Groin Stretch
- Standing up prop a straight leg up on a box or elevated surface so your foot is above your waist
- Increase the stretch by slowly squatting with leg you are standing on
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Those are the stretches now here’s the routine.
3:00 Groin on the Wall Stretch
2:00 Frog Stretch
1:00 Lizard stretch right leg
1:00 Lizard stretch left leg
1:00 Standing Groin stretch right leg
1:00 Standing Groin stretch left leg
This is a great series of stretches to do on a daily basis at night or in the morning if you have “tight” hips or are experiencing some knee ache while squatting. Its also great to do before class especially on days that include lunge, squatting, or Olympic lifts. Enjoy!
-Coach Wes
A. 12:00 E2O2
1 Split Jerk @ 90% or above
B. 18:00 EMOM
Min 1: 3 Strict Press by feel
Min 2: 2-3 Horizontal Ring Rows
Min 3: Rest
C.18:00 EMOM
Min 1: 3-6 Strict Dips
Min 2: 3-6 Strict TTB
Min 3: Rest
” If you’re happy, if you’re feeling good, then nothing else matters.” -Robin Wright
A. 12:00 E202
Min 1: RDL x5x4 @ 80-90% of 1 RM Clean
Min 2: HSPU x3-5×4 by feel
Min3: Rest
B. 25 Wall Balls
50 DUs
400 M Run
25 Wall Balls
50 DUs
400 M Run
*12:00 Cap
*Time or Total Reps completed recorded
“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” – Sai Baba
A.
4:00 EMOM
1 Hip Muscle Snatch + 1 Hip Power Snatch + OHS
6:00 E202
Hip Power Snatch + Hip Snatch + Hang Snatch
10:00 E202
1 Hang Snatch by feel
B. 3 Rounds for Time
8 Backrack Walking Lunges @ 95/65 (total)
8 Pull-ups
8 Hang Power Cleans @ 95 / 65
8 TTB
8 Backrack Walking Lunges @ 95/65 (total)
8 Burpees over bar
*Time recorded
“Only those who dare to fail greatly can ever achieve greatly.”- Robert Kennedy
Make sure to REGISTER for class to guarantee your spot in a heat!
Our Free Community WOD is happening up at Fringe Sport at 10:00 am
Regular 9 & 10 am Group Classes at CFA
16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
A. 16:00 E202
Split Jerk x2x8 @ 75%
B. For Quality
25-20-15-10-5
Lateral Step-ups / leg
Russian KBS
Ball Slams
OR
Whole Life Challenge Retest WOD
15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded
JOIN US TOMORROW AT FRINGE SPORT FOR OUR FREE COMMUNITY WOD!
March 12 @ 10:00 am
Details
**Note – we WILL still be holding regular classes at CFA for 16.3**
Check out these mobility tips from Coach Tim!
**WLC participants – please choose either today or tomorrow to do you retest!**
A. 16:00 EM0M
Min1: 3 Power Clean @ 65-75%
Min2: 5 Box Jumps step down @ 24/20
B. 6:00 AMRAP
8 Toes to Bar
16 Wall Balls @ 20/14
Rest 6:00
6:00 AMRAP
Row for Calories
*half starts on row other half starts on couplet
OR
15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded
“To change ones life: Start immediately. Do it flamboyantly.” -William James
March 25th
Athlete Check-In at 6:30 pm
Athlete Check-In at 6:30 pm
First heat starts at 7:00 pm
Join CrossFit Austin and Airrosti for the biggest and best Friday Night Lights celebration. Come to cheer on your fellow CrossFitters participating in 16.5 and enjoy great music, food, beer, wine and enter win free swag provided by Airrosti. The first 20 participants to register for heats receive a free Airrosti t-shirt. Hope to see you there!