Join us October 7th @CrossFit Free, start time @10am
Activation
15 Banded external rotations **arm by side & @90 degree elbow
12 Wall sit double plate press
Single straight arm banded pulldowns: 10 reps**
#
Warmup
12/9 cal bike
10 air squats
8 close grip push-ups
6 strict pull-ups
x2
–
7/5 cal bike sprint
5 Double DB DLs
5 DB hang squat cleans
5 push presses
1 wall walk
x2
#
Mobility
Banded hip Flex/ext. :30-:40 sec stretch **each
Single arm Wall shoulder :20 sec **each
Thoracic/Lat stretch hold PVC shoulder width: :15 sec stretch/:05 release
#
Strength
A. Weighted Ring dips: 5 sets x5 reps **same weight across
**build to a heavy 5 reps, but do able for 5 sets.
**Resting 2-2;20 between sets
–
B. Strict Pull-ups: max reps x2 sets
**Rest 3-4 mins between
–
**For those who with a rep count of 10 or less will perform 3 sets total
**Resting 2-3 mins between
–
**For those with a rep count of 5 or less will perform their max BW pull-up reps + banded pull-ups that allows you to perform 8-10 assisted pull-ups x3 sets
**Rest 2-3 mins between
#
Conditioning
For Time
20 DB man-makers @50/35
7/5 MUs
35 Burpees
7/5 MUs
50 Russian KB swings @70/53
7/5 MUs
#
BE Complete
1. DB hammer curls: 3 x12-15 reps **each arm
(can perform both together or alt. arms)
2. Overhead sit-ups +:02 sec pause @top w/DB: x10-12 reps
3. 3 Rounds NFT
:30 doorway stretch **each side
20 PVC dislocates
10 hanging scap squeezes on rings
Strength
A. Weighted Ring dips: 5 sets x 5 reps – 30#
B. Strict Pull-ups: did 8 x 3 @30#
Conditioning (from CAP)
A. 225#, 245#, 265# DL x 10
6 HSPU
B. 5 Burpies
10 24″ Box Jumps
5 135# C&J
10 T2B
3 Rds + 20
BeComplete – Done
20# Hammer Curls
Strength
A. Weighted Ring dips: 40lb
B. Strict Pull-ups: 30lb
Conditioning CAP
A. 225lb, 245lb, 275lb
12 HSPU
B. 5 Burpies
10 24″ Box Jumps
5 135lb Power Snatch (forearm and wrist a bit tender)
10 T2B (unbroken)
3+16
Be Complete: Done