040717

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

Back Squat (Every :90- 5@70%, 3@75%, 1@80%, 5@75%, 3@80% 1@85%)

At 9:00 complete 10 rep set

Back Squat (10@60%)

Metcon

“Up and 0ver” (Time)

3 Rounds:

7/5 Ring Muscle-Ups

10 Power Snatches, 135/95#

20 Box Jump Overs, 24″/20″