Warm-up:
Individual…
Row or Bike
Crossover Symmetry
LAX to Shoulders/Pecs
Group…
15 Dislocates
15 Good mornings
Bear Crawl Down
Crab walks Back
Samson Lunges Down
Butt kickers back
10 Jumping Spiders
10 Squats
Calf Stretch on the Rig
Review movements and setup
Fitness:
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Men perform 45-lb. OHS, 35-lb. DB snatches
Women perform 35-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
Performance:
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Mobility:
LAX to Shoulders and Traps
Mash Calves and Achilles
Roll Posterior
Leave a Reply