Friday, August 26

August 26, 2016

Stages of Mobility(Short Version)

9 Mins Mobility

Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)

-6 rounds on each station.
-Skills that don't require switching will be done 6 rounds straight.

1) ''Sink in between the shoulders''. Either on the wall or by using a box.

2) Roller foam = Lower back and Thoracic spine stretch.

3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

Clean & Jerk Complex-4 (Crossfit Crosscheck) (1 EMOTM x 5 min)

2 Squat Cleans + 1 Push/Split Jerk

Warm-up and start working at 75% 1 RM Clean and Jerk

- Increase weight 5-10lbs each set only with SUCCESSFUL reps

 

Metcon (Distance)

In teams of 2

-Partner 1 starts on the rower while partner 2 completes
43 Abmats, once Abmats are completed the partners will switch.

-Both Partners will do Abmats, Pull-ups, Deadlifts, Push-ups once

Continue this pattern with

43 Abmats
43 Pull-ups
43 Deadlifts (135/95)
43 HR Push-ups

*Score meters rowed

Rx+ Damper@10, V-ups, C2B, (155/103), HSPU(Kip allowed)
Scale Pull-ups w/ Jumping Pull-ups/Banded Pull-ups/Ring rows

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