GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 sets:
15 Russian Swings (squeeze glutes at top)
X-Band Walks forward and backward (10 each)
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
15 Russian Swings (squeeze glutes at top)
X-Band Walks forward and backward (10 each)
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
WARM UP
0-10 minutes
5 Rounds
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Overhead Squats
STRENGTH/SKILL
10-30 minutes
Back Squat Wave (5-3-1-5-3-1)
* 2 minute rest between sets
* beginners 5 X 5
METABOLIC CONDITIONING
30-45 minutes
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
masters (75/55)
ACCESSORY
Accumulate:
75-100 Banded Leg Curls
75-100 Banded Pull-Aparts
75-100 Banded Leg Curls
75-100 Banded Pull-Aparts