Tuesday, August 10, 2021

WARM UP – MOBILITY
Pull out a barbell, skipping rope, and a red band
3 rounds:
30-45s Skipping / DU practice
Red band shoulder (press/pull) activations

20-30s Overhead / Shoulder stretches

Review/Tech: Strict press + Bent over rows

WOD A
Every 2:30 x 5 sets: (12.5 mins)
5, 5, 3, 3, 3 Strict press + Max effort (-2) Bent over barbell rows

  • Start at a moderate/smooth weight for the first set of 5 strict press and build each set to a heavy 3.
  • Directly after each press set, lower the bar to the hang and preform one ME -2 set of bent over rows.
  • Bars may be taken from the floor or from the rack

WOD B
http://CROSSFIT.COM 200906
Complete as many rounds as possible in 20 minutes of:
30-second Ring L-sit
15 Ring push-ups

50 Double-unders

Rx: rings should be ~4-5″ off the ground for L-sits and push-ups
Sub/Scale for Ring L-sits: Ring leg lifts (20-30 reps), 30s L-hold w/ feet on the floor, or a L-sit/Tuck-sit hold from parallettes/benches/boxes ect.
Push-ups: Raise or angle out rings, or sub to regular or elevated hand push-ups
DU’s should be 60-90s/round max

ACCESSORY
2-3 rounds at a steady pace:
16-20 Alt. Front & Side delt raises (light plates or DB’s)
25-30 Band pull aparts
12-15 Side plank raises + ME side plank hold/side

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