012317
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT6 (No Measure)
MOBILITY
– Trap/First Rib Lacrosse Ball Mobilization – 1:00 Each side
– Foam Rolling: Thoracic (Upper Back) – 1:00
– Banded Shoulder Distraction – 1:00 Each Side
– Couch Stretch – 1:00 Each Leg
ACTIVATION
500 Meter Slow Row
3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)
10 Slow Pausing Air Squats
Into..
10 Warrior Squats
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats
Weightlifting
Snatch (1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 2×1@80%)
Post 90% set
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here