WARM UP – MOBILITY
Dowel shoulder / thoracic warm-ups & openers
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Bulldog hip complex:
5 reps of each on the R, then 5 each on the L:
(knee should stay bent 90 on all reps except the last one)
Hip Rotation clockwise
Hip Rotation counter clockwise
Fire hydrant
Donkey Kick
Lateral straight leg lift
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2 sets: Overhead squat warm-up w/ dowel or empty bar.
15 reps unbroken if you can, if not, short rest on back rack between sets of 5.
5 x 3s down, fast up
5 x 3s down / 3s hold / fast up
5 x 1+1/4 reps
WOD A
OVERHEAD SQUAT X 2
Every 2:30 min x 6 sets: (15 mins)
Overhead squat: 8, 6, 4, 2, 2, 2
– Start at a light/moderate but smooth weight, and build each set towards a heavy double or 2RM
WOD B
Review power snatch & kipping bar muscle-up / pull-up technique:
CROSSFIT OPEN WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
— OR —
CROSSFIT OPEN WOD 16.3 – SCALED
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
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– For the jumping C2B, the pull-up bar should be 6″ above your head for the Rx standard.
– Pick one of the above workouts to complete or scale to a suitable combination.
Eg:
10 Power Snatch 75/55
3 jumping bar MU or 5 Regular or Chest to bar pull-ups
ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”
