Saturday, 5 November, 2016
WARM UP – MOBILITY
Big dynamic warm-up and stretch out.
Band dislocated + banded shoulder warm-up/activation drills.
Pre-squat hip openers / overhead squat prep
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Tech: kipping pull-ups / jumping pull-ups
Review other WOD movements.
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Partner up and complete the WOD in 2 heats judge/count reps for your partner like an Open workout. Give 5 min for heat 2 to warm-up before starting.
WOD A
2016 CROSSFIT LIFT-OFF EVENT 3 – RX
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats (45/35lb)
50 box jumps (24/20″)
25 pull-ups
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Box jumps must be a 2 foot jump and land.
See CrossFit Lift off page for full movement standards.
2016 CROSSFIT LIFT-OFF EVENT 3 – SCALED
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats (45/35lb)
50 box jumps (24/20″)
25 jumping pull-ups
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Jumping Pull-up:
The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top the chin must break the horizontal plane of the bar.
Step-ups allowed for scaled WOD.
ACCESSORY
2-3 rounds: Rest as needed
15-20 GHD hip extensions
15-20 Perfect push-ups
20-25 Banded tricep press downs
