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MONDAY 20201214

Warm-up

10 PVC Passthru
10 PVC Good Mornings
10 Leg Swings Front/Back Side/Side
10 Internal/External Hip Rotations
10 Air Squats w/Pause
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
Banded Shoulder Distraction Stretch

3 Rounds w/Moderate DB:
6 Single Arm DB Strict Press
6 DB Goblet Squats
3 Broad Jumps (warm up CNS)


Strength and Skill

CrossFit Total (Every 2:00 for 36:00):
Min 1-12: 3 Warm-up Attempts + 3 Attempts for 1RM Back Squat
Min 12-24: 3 Warm-up Attempts + 3 Attempts for 1RM Shoulder Press
Min 24-36: 3 Warm-up Attempts + 3 Attempts for 1RM Deadlift

Suggested Percentages/Sets:
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 101+%
1 @ 103%
1 @ 105%

CrossFit Total

Three attempts of each lift:

• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

Your score is the sum total of your best successful lifts.

Scoring: Load


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