DATE – Saturday July 19th

 

Warm-up: Dynamic warm-up (squat, overhead, thoracic focused)

 

Mobility: Pre-squat hip opener, banded overhead stretch + front rack mob

 

6-8 min to warm-up barbell lifts and tech kipping pull-ups. Work up a little heavier that you are going to go in the WOD in each of the movements.

 

WOD A) Individual event #4 from the 2012 CrossFit Games Regionals:

Complete for time (25 min time cap – It was 22 min at Regionals)
50 Back squats (135/95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135/95 lbs)
50 Front squats (85/65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85/65 lbs)
50 Overhead squats (65/45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65/45 lbs)

 

You should only attempt this volume if you have been CrossFiting for over a full year. Int/Beg athletes, scale the pull-up reps down to 20-25 per round and scale the barbell weights as needed. Barbells all from the floor, and you must change the weights yourself.

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