TWO DIFFERENT CLASS TODAY, 10.30 TEST YOUR OPEN. 13.30 ONLY ADVANCED & COMPETITORS
MOBILITY & WARM UP
3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.
Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters
Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position
SKILLS & SPECIFIC WARM UP
3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog
Rest as needed, followed by primer rounds, now building to our planned workout intensity.
2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups
CONDITIONING 10.30
Open 19.5
33-27-21-15-9:
Thrusters
CTB Pull-Ups
Time Cap: 20 minutes
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups
CONDITIONING 13.30
For Time
10 mile Run 16 Km
150 Burpee Pull-Ups
Partition the Run and Burpee Pull-Ups as needed.
