Mobility
Banded Pec Stretch x 45 seconds per side
Banded Lat Stretch x 45 seconds per side
Activation & Warm-Up
Two sets of:
Ski Erg x 60 seconds @ easy pace
Shoulder Circles x 10 reps each direction
Shoulder Tap + Push-Up x 5 reps
90/90 Hip Rotations
and then …
Overhead Bamboo Hold x 60 seconds (you may use anything you’d like here but try to make it a bit unsteady)
A.
Bar Muscle-Up Skill Work
One set of:
Arch Under Bar Jump to Support x 8 reps
Rest 60 seconds, then. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Air Chair Swing x 1 rep
*We’re looking for a straight spine with a neutral head position and the angle of the back being approximately 45* reclined at the moment knees are closest to the body.
Rest 50 seconds, then. . .
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up or Chest-to-Bar Pull-Up x 1-2 reps
B.
Every minute, on the minute, for 10 minutes:
3 Speed Deadlifts @ 50%
**See Notes**
C.
“Grettle”
Ten rounds for time of:
3 Clean & Jerks
3 Bar-Facing Burpees
35-54: 135/95 lbs
55+: 95/65 lbs
D.
Three sets of:
15-20 Dumbbell Incline Bench Press
6-8 reps per side of Bird Dog Row (add the ball option if you’d like)
Rest as needed
Athlete Notes:
If you have no desire to compete in the CrossFit Open then please skip the BMU work and accumulate 20 strict pull-ups (assisted or unassisted). Then you all are continuing to build your power and explosiveness by doing some speed deadlifts. The focus is maximal speed on each deadlift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell because you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading. This is vital to do in order to get the proper stimulus.
Now it is time to go hard and fast! Put to use the light power cleans you did yesterday and channel that cycling to today’s workout. Be smooth with your c&j and then quick on your burpees. Challenging yourself to get your hands right back on the barbell! Make sure to record your time because we will be retesting this one!