blog

February 9, 2018

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC prone lift offs www.youtube.com/watch?v=jyCKI6Nuukc
5 Goblet squat @ tempo 3 sec down

STRENGTH
3 sets of:
5 Overhead squats RX+185/125; RX 135/95; Master 55+ 105/45 (modification:

front squat)
50ft Barbell overhead walking lunge RX+ 105/75; RX 95/65; Master 65/35 (modification: front rack)
50ft Kettlebell mixed overhead carry www.yooying.com/p/1675841014252639690_4921676073

2 Sets of
5 Barbell hip thrust www.youtube.com/watch?v=LM8XHLYJoYs

2 sets of
10 Dumbbell hang squat cleans
10 Handstand push ups (dumbbell strict press)

1 set of:
10 each arm extension www.youtube.com/watch?time_continue=18&v=IzycM6gpd-o
10 each arm flexion www.youtube.com/watch?time_continue=14&v=oczyZSq5aRI
10 each arm internal rotation www.youtube.com/watch?time_continue=8&v=E7XscuSmIHs
10 each arm external rotation www.youtube.com/watch?time_continue=5&v=dnH_wSewCEA
10 each arm kneeling adduction www.youtube.com/watch?time_continue=15&v=CY_XTJGs18M
10 each arm abduction www.youtube.com/watch?v=hjQZQwnQ7E8

Final Open Prep Course

Join us tonight at 5:15 PM for butterfly pull-ups and muscle-ups (bar and

ring).

And don’t forget to register for the Open at games.crossfit.com. We’ve got more than 20 people signed up so far!

fill out this form to get started >>

Take the first step towards getting the results that you want!