30
Jan
013017
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 (9×1 @ 60%, 70%, 75%, 80%, 85%, 90%, 80%, 85%, 95%)
Metcon
Metcon (AMRAP – Reps)
Rx
AMRAP 18:
80 Wallballs, 20/14#
60 Calorie Row
40 1-Arm KB Snatch 24/16kg
20 OHS, 95/65#
10 Ring MU
Rx+
AMRAP 18:
80 Wallballs, 20/14#
60 Calorie Row
40 1-Arm DB/KB Snatch, 70/50#
20 OHS, 135/95#
10 Ring MU
