Janelle with a 196# clean PR!
**Athlete can join their box for 12 days of Christmas instead or join us @CrossFit Free @9am
Prep
500m row
Quadruped ext/rot. 10 reps **each
2 mins rolling out upper thoracic
#
Activation
Serratus wall slides with foam roller: 12 reps
**https://www.youtube.com/watch?v=hyfb9x7VJWE
10 Glute bridges
10 DB OH presses **each
#
Warm-up
AMRAP 9
200m row **Hard pulls with maintaining lower stroke count
10 alt. DB snatches
5 burpee slam balls
10 WBs
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Mobility
15 PVC dislocates
Frog stretch :40 sec stretch
**https://www.youtube.com/watch?v=6vAaux8r12M
Banded OH/shoulder distraction :40 sec stretch **each
**https://www.youtube.com/watch?v=-cUJpz5aGCI
:15-:20 sec hang in supinated grip
Split stretch :15 sec hold/:05 sec release x3
**sitting down, legs split, walk hands forward as far as possible and hold, walk hands back, and repeat.
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BB work
5 muscle snatches
5 behind the neck snatch grip push press
5 OHS
–
Add weight
3 TnG power snatches
3 OHS
–
Add weight
3 squat snatches
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Strength
Every 2 mins
4 slam balls + 4 Lateral burpees over BB+Hang Squat Snatch @80%
x8 sets
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Conditioning
20/17 cal bike
2 Legless rope climbs
30 single arm OH lunge @50/35
15 T2B
30 Single arm OH lunge
x3; Rest 5 mins between rounds
–
50-54:
18/15 cal bike
1 legless + 1 rope climb
–
55+:
15/12 cal bike
Rope Climbs **legs
DB front lunges @35/20
12 T2B
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BE Complete
1. 10 weighted v-ups
+
10 weighted Russian twist
x3 sets **w/plate
2. Landmine straight twist: 3 sets x10-16 reps
**https://www.youtube.com/watch?v=iL700kC_DMI