Overhead Walking Lunges with a Medball via the 5am crew.
160505
WARM-UP
160505A
EMOM x 10 of:
odd minutes = SMART Goal Work
even minutes = Couch stretch
odd minutes = SMART Goal Work
even minutes = Couch stretch
WOD
160505B
5 rounds for time of:
10 Deadlift, 115/75
8 Hang Power Clean, 115/75
6 Front Squat, 115/75
4 Push Jerk, 115/75
2 Rope Climbs, 15′
10 Deadlift, 115/75
8 Hang Power Clean, 115/75
6 Front Squat, 115/75
4 Push Jerk, 115/75
2 Rope Climbs, 15′
ACCESSORY WORK
A. 3 x 20 GHDSU
B. 100 Band Pull-aparts
C. 2k Row NOT for time
B. 100 Band Pull-aparts
C. 2k Row NOT for time
BASEFIT
WOD
160505BF
In a 5 minute window:
Run 600 meters
in remaining time complete as many repetitions as possible of:
Round 1 = Toes to Bar
Round 2 = Box Step Ups, alternating
Round 3 = Hand Release Push-ups
Round 4 = A-Squats
Round 5 = KB SDHP
Run 600 meters
in remaining time complete as many repetitions as possible of:
Round 1 = Toes to Bar
Round 2 = Box Step Ups, alternating
Round 3 = Hand Release Push-ups
Round 4 = A-Squats
Round 5 = KB SDHP
MOBILITY WOD
Overall accumulate 7 min hang in supination (over the hour of mobility)
Rocking table: 30 sec 3 sets
Twisting thoracic (reaching under) 30-90 sec pause 6-10 rounds
Shoulder extension (static hold 20sec and dynamic walks)
Yoga bridge stretch (30 sec 4 rounds)
Thoracic band pulls and superman band pulls
Loaded triceps extension 60 sec 4 rounds
Loaded overhead 20sec 6 sounds
Loaded global extension 20 sec 6 rounds
Extension over GHD 20 sec 6 rounds
Bridge holds 60 sec
Bridge push ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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