GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Squats 3 X 8
WARM UP
0-10 minutes
2 Rounds
10 Single Leg KB RDL (5 each)
10 KBS
30 Banded Hamstring
20 Each Banded Hip Flexor
90 seconds in bottom of perfect air squat
STRENGTH/SKILL
10-35 minutes
Conventional Banded Deadlift (8 x 3)
* don’t sacrifice speed for weight
* every 60 seconds @ 65%
* Beginners 5 X 5 no bands. Work on form and increase load as tolerated.
* Beginners 5 X 5 no bands. Work on form and increase load as tolerated.
METABOLIC CONDITIONING
35-50 minutes
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* masters 65lbs
ACCESSORY
50 Banded Pushdowns
3 x 20 Russian Twists
3 x 20 Russian Twists