GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Glute Activation
X-Band Forward
X Band Backward
X Band Left
X Band Right
10 Single Leg Glute Bridge
X-Band Forward
X Band Backward
X Band Left
X Band Right
10 Single Leg Glute Bridge
WARM UP
0-10 minutes
100 Double Unders For Time (3 minutes practice)
then
10 Sumo Deadlifts
5 Box Jumps
– Add weight + height
8 Sumo Deadlifts
4 Box Jumps
– Add weight + height
4 Sumo Deadlifts
4 Box Jumps “
STRENGTH/SKILL
10-30 minutes
* EMOM 12 (odd DL, even BJ)
* EMOM 12 (odd DL, even BJ)
Speed Pull Sumo Deadlift (6 X 4 @60%)
High Box Jump
METABOLIC CONDITIONING
30-45 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 95/65
ACCESSORY
KB Reverse Lunge
3 X 6 each leg. Rest 60 seconds
3 X 6 each leg. Rest 60 seconds