7
Apr
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″