Dynamic Activation
**30ft increments **forward motion
Knee pulls to chest
Heel puls to butt
Inch worms
Lunges w/Russain twist
Single leg DLs
High kicks **leg straight
–
Warm-up
3 Rounds
200m run
30ft duck walk
10 med ball squat cleans @30/20#
30ft burpee broad jump **soft landing
–
BB Warm-up **Bare bar
2 Rounds
5 DLs
5 HPC
5 Front squats
3 Kang squats **https://www.youtube.com/watch?v=TyJWlV00kcE
–
Mobility
Frog stretch :30 sec hold; :05 sec rest
Banded dorsiflexor stretch :15 sec active hold/:05 release x3 sets
Praying stretch :30 sec hold; :05 sec release
#
Strength
From blocks:
2 Clean pulls + 1 Power clean x7 @77-80% of your 1 rep hang power clean
**rest 2 mins between
**Off blocks, BB should be just above knees from the blocks
#
Conditioning
CrossFit Games 2018
Vest Triplet **Time cap 17 mins
35-49 Divisions
4 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump overs
M 35-49 wear a 20-lb. vest
F 35-49 wear a 14-lb. vest
–
50+ Divisions
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump overs
–
M 50+ wear a 14-lb. vest
F 50+ wear a 10-lb. vest
–
Athletes will run 400 meters, then perform 24 air squats, then 12 burpee box jump overs. All divisions will jump/climb over a 30-inch box for their burpees. Once 4 rounds (3 rounds for 50+ divisions) have been completed, the athlete will cross the finish line.
#
BE Complete
1. 7-10 mins foam/lax ball rolling **calves, quads, hip flexors
NFT
2.
- 20 PVC Dislocates
- Single arm banded external rotations: 20 reps each side **light band
**do not exceed a 45 degree angle of the arm out
- Single straight arm banded lat pulldowns: 20 reps each side
**https://www.youtube.com/watch?v=fUcp24hAey8 (one arm)
x2 sets
Strength @180#
Conditioning 14:58
Be complete done
Strength
From blocks:
2 Clean pulls + 1 Power clean x7 @115#
**rest 2 mins between
Conditioning
CrossFit Games 2018
Vest Triplet **Time cap 17 mins
4 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump overs
16:40 (Vest @20#)
Splits: 3:58, 3:58, 4:41, 4:02
Be Complete: Done