GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 sets
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
WARM UP
0-10 minutes
3 Rounds
8 OHS
6 Squat Thrusts
8 BB Rows
*Run 100 meters after each set.
8 OHS
6 Squat Thrusts
8 BB Rows
*Run 100 meters after each set.
STRENGTH/SKILL
10-35 minutes
Speed Close Grip Bench Press (5 X 4)
* @ 50%
* every 60 seconds
* every 60 seconds
METABOLIC CONDITIONING
35-50 minutes
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
masters: 90/65
ACCESSORY
100 Banded Pushdowns