WARM UP – MOBILITY
** Grab a green & red band **
1) Leg swings, floor sweepers etc.
–
2) Activation (10-15 reps of each)
Heels elevated hip thrusts
Deadbugs
Green band good mornings
Red band pull-aparts & lat pull-downs
Paloff press
Empty BB deadlift w/ red band tied on post and looped over middle of bar for lat activation
WOD A
DEADLIFT X 6
E2.5MOM x 5 sets:
15-12-9-6-6 Deadlifts
—
– Start light on DL for a relatively easy 15 (40-50%) and build to a moderately heavy but smooth 6
– You can warmup some hanging / beat swings / dips after your set of deads if you want. Still get some rest though!
WOD B
http://CROSSFIT.COM WOD 180123
12-9-6 reps for time of:
Hang Squat Cleans 165/115lb
Burpee Bar Muscle-ups
—
– 2-3 sets max. first round of cleans
http://CROSSFIT.COM WOD 180123 – INTERMEDIATE
12-9-6 reps for time of:
Hang squat cleans 125/85lb
Burpee chest-to-bar pull-ups
—
– 2-3 sets max,. first round of cleans
– Scale CTB to COB or jumping CTB / COB
ACCESSORY
3 Sets:
8-12 GH raises
8-12 Paloff press /side @ 30X3 tempo
– rest 60-90 secs –
