Wednesday, August 3 Gym Open @ 6:15am


  • Row 20 Calories
  • 10 High Hang DB Power Cleans
  • Airdyne 18 Calories
  • 8 High Hang DB Squat Cleans
  • Ski Erg 16 Calories
  • 6 Hang DB Squat Cleans


Every 90 seconds, for 4 and 1/2 minutes (3 sets):

  • 3 reps of High Hang Clean @ 60%

Followed by…

Every 90 seconds, for 4 and 1/2 minutes (3 sets):

  • 1 High Hang Clean + 1 Hang Clean @ 70%

Followed by…

Every 90 seconds, for 4 and 1/2 minutes (3 sets):

  • 1 Hang Clean + 1 Clean @ 80%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

  • 1 Clean Pull + 1 Clean & Jerk @ 85%

Met-Con WOD:

Complete the following for time:

  • 50/40/30/20/10 Air Squats
  • 25/20/15/10/5 Push Ups
  • 5/4/3/2/1 Squat Cleans @ 70% of your Clean Max

so… 50 AS + 25 PU + 5 SC; then 40 AS + 20 PU + 4 SC; and so forth


  • Bamboo Bar Overhead Walk
  • 10 of the following Swiss Ball rollouts

Episode 201: “Swiss ball roll out” This exercise is great for the core muscles including (Rectus admoninis, Transverses abdominis, and External/Internal obliques) as well as the serratus anterior (through protraction of your shoulder blade) ***Note: 1st rep is incorrect ON PURPOSE*** so that you don't repeat it of course! For this exercise: -Keep knees on a cushioned surface to prevent anytime of bursitis of the knee. -Roll out using your arms, start SMALL -Gradually increase the distance the ball travels. -Make sure to AVOID hyperextension of the lumbar spine by engaging your core. -Make sure to AVOID scapular winging by engaging your serratus anterior To learn more about the EMG activities of the #core during swiss ball exercises here is an article that addresses this: “Core Muscle Activation during swiss ball and traditional abdominal exercises” by Excamilla et al. 2010 ______________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit #prehab #theprehabguys #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex @craiglindell

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About crossfitcphs

PE Teacher at Carleton Place High School
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