Join Saturday December 2nd @CrossFit Free, we will kick things off @10am
Prep
2-3 mins rolling upper thoracic
2 mins rolling out lats
#
Activation
15 scap retractions in plank
15 single arm weight lying serrates punches **each
15 standing serrates punches w/foam roller **pause @top
#
Warm-up
:45 sec bike @10 min bike test pace
5 burpees **stepping down & jumping up
10 alt DB snatch + Push press
5 BB DLs
5 HPC
5 Split jerks
x3 rounds
#
Mobility
:20 sec Prone pec stretch
+
:30 sec Banded OH/shoulder distraction
+
:20 secThoracic/Lat w/ PVC
x2 Rounds
#
Weightlifting
Running cock
Split Jerks Percentage work
0-6
Every 2 mins
Perform 3 reps @65-68%
x3 sets
@6-12
Every 2 mins
Perform 2 reps @70-73%
x3 sets
@12
Every :90 sec
Perform 1 rep @75-78%
x4 sets
**Foot work and speed focused
#
Conditioning
For Time **18 min time cap
21-18-15
S2OH @115/83
No push Bar facing bupees
15-12-9
HPC @135/93
No push Bar facing burpees
9-6-3
DLs 225/153
No push Bar facing burpees
–
50-54:
S2OH @95/63
HPC @115/83
DLs @205/133
–
55+:
19-16-13
S2OH @75/53
No push Bar facing burpees
13-10-7
HPC @105/73
NP-BFB
7-4-1
DLs @165/123
NP-BFB
#
BE Complete
1. Crossover symmetry protocol
(7-10 mins)
2. 12 weighted back extensions + :30 sec sorenson hold x3 sets
3. 3-4 mins rolling/stretch chest
4. Accumulate 3 mins in split
**lying down (back on the floor, legs on the wall)
B.I.G. Competitors Workout
3 Rounds:
Unbroken BMU and remainder pull-ups = 10
400m row
20 WB @20#
15 AKB Swings @53#
10min. Rest
1 – 2/8 3:48
2 – 3/7 3:40
3 – 4/6 3:44
EMOM10
AB Cal & Burpies
2 rounds of 6, 8 rounds of 5
Strength
Benchpress 4 rounds x (-2) 65# to rest shoulder
Bent over row 4 sets at 125#
BeComplete: Not Done