Monday
Mobility and Activation
10 minutes of low-intensity Rowing/Jogging/Assault Bike
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
and then …
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps
(use very light weight)
When the running clock reaches 5:00…
When the running clock reaches 8:00…
One to Two sets of:
60 second Row @ 70-75% Effort
Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row
10 Goblet Squats (32/24 kg)
Rest 60 seconds
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
or
Clean & Jerk Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
A.
One to Two Rounds of:
3 Ground to Overhead (95/65 lbs)
6 Bar-Facing Burpees
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…
B.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees
Time cap: 15 minutes
Boom Lite
Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 30-Second L-Sit (accumulated time)
Minute 5 – 10 Supine Ring Rows @ 21X0
B.
For time:
50/35 Calories of Rowing
50 Dumbbell Box Step-Overs
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