WARM UP – MOBILITY
Dynamic joint warm-up (hip / shoulder / thoracic focused)
Dowel dislocates, shoulder/thoracic openers
Pre-squat hip openers
—
Overhead squat warm-up with empty barbell
2 sets of 15 reps:
5 x Slow down, fast up
5 x Slow down, 3s hold, fast up
5 x 1+1/4 reps
– rest 60-90s between sets
WOD A
OVERHEAD SQUAT X 3
15 min to build to a heavy set of 3 overhead squats from the ground.
(You may squat snatch in to your first rep, power snatch + 3 OHS, or clean to back rack then 3 x OHS)
WOD B
CROSSFIT OPEN 15.2
AMRAP:
From 0:00 – 3:00:
2 Rounds:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pullups
From 3:00 – 6:00:
2 Rounds:
12 Overhead Squats
12 Chest-to-Bar Pullups
From 6:00 – 9:00:
2 Rounds:
14 Overhead Squats
14 Chest-to-Bar Pullups
From 9:00 – 12:00:
2 Rounds:
16 Overhead Squats
16 Chest-to-Bar Pullups
Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.
— OR —
CROSSFIT OPEN 15.2 – SCALED
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.
ACCESSORY
2-3 supersets of:
6-8/side Half kneeling single arm Dumbbell press (3,0,X,1)
16-20 Alternating dumbbell upright rows (8-10/side)
12-15 bent over reverse flys (light plates or DB’s)
rest 90-120s
then;
2-3 sets of:
12-15/side Thera band internal rotations
12-15/side Thera band external rotations
(band attached to the rig at elbow height, keep elbow bent at 90 degrees)
– rest as needed
