Arbi-Q looking focused on those TGU’s.
THURSDAY
WOD
With a partner:
4 rounds of:
1 mile Bike, each
4 rounds of:
1 mile Bike, each
immediately into:
4 rounds of:
1,000/800 meter Row, each
STRENGTH
Barbell Bridges, heavy
4 X 10
ACCESSORY WORK
A. 3 x 10 Close Grip Bench Press
B. 3 x 6 Bent Over Rows
C. 4 x max reps of GH Raises
B. 3 x 6 Bent Over Rows
C. 4 x max reps of GH Raises
BASEFIT
WOD
4, 4 minute rounds to:
Run 400 meters:
In remaining time:
Rd 1 = Max DB Snatch, alternating
Rd 2 = Max Box Jump Overs
Rd 3 = Knees to Elbows
Rd 4 = DB Push Press
Run 400 meters:
In remaining time:
Rd 1 = Max DB Snatch, alternating
Rd 2 = Max Box Jump Overs
Rd 3 = Knees to Elbows
Rd 4 = DB Push Press
*rest 1 minute between rounds
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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