CrossFit and Personal Training

A) Warm Up

Between posts:

2 rounds:

• burpee broad jump there
• 5 squats
• jog back
• 10 pass thrus
• side shuffle there
• 5 push ups
• side shuffle back

B) Skill Work

EMOM for 12 min

Min 1 – 5 small ring swings (hit perfect positions. Hold a towel between your feet.)

Min 2 – 5 lunge to HS (the goal here is to work towards a freestanding handstand so the goal is to not touch the wall.)

Min 3 – ME strict T2B (go as high as possible)

C) Strongman Conditioning

2 Super sets of:
6x Landmine Rows (https://www.youtube.com/watch?v=zUXBk1LMGsM) – as heavy as proper form allows
10x Kneeling Landmine Press (https://www.youtube.com/watch?v=Vvf_ErRbZWQ)
Rest 1 min between sets
**Slow and controlled. Slower is better than heavier.

Followed by:

2 sets of:
40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (AHAP that you can keep a fast pace. NO STOPPING.)
immediately followed by…
40m Single-Arm reverse Sled Drag with Right Hand
Rest between sets

1x:

400m Bear Hug Sandbag Carry

D) Accessory Work

Shoulder Performance Care – Establish your heaviest 1 arm 100m OH carry. (Do both arms of course…) https://www.youtube.com/watch?v=FqiCpx-NIMM

E) Recommended Mobility

First Rib Mobilization: https://www.youtube.com/watch?v=SXEfTDnkAcc

Roll your Feet: https://www.youtube.com/watch?v=rsYLsjXVLR8