Friday, March 22

Strategy Video - https://youtu.be/KhR0_2bVC7s ACTIVATION Starting with a generalized warming effort, with a few focus points: posterior chain activation along with a steady introduction of the barbell. 3 Rounds: 1:00 Light Bike 3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups :30s Moderate Bike 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

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of: Thrusters 45lb/35lb Jumping pull-ups Time cap: 20 minutes

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