PRE-CLASS MOBILITY:
- Light rolling for 2 min of T spine/lats
- Light rolling for 1 min of quads
- :45 sec wall stretch
- :30 sec couch stretch
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| a) WARM UP:
3 rounds not for time:
- 250m easy row, ski erg, or bike
- 3 ring rows
- 6 pushups
- 9 squats
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| b) STRENGTH:
4 sets of HSPU work
- Level 1 – you have 4-7 strict hspus – work on strict hspus from a deficit
- Level 2 – you have 1-3 – work on strict
- Level 3 – don’t have hspus, but you can kick up on the wall – negatives down to the floor with FULL range of motion
- Level 4: cannot get on the wall – work on hspus from box
Rest 1:30-2:00 between sets
c) SKILL:
Set a goal for 30 secs of work and be consistent through the set.
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| d) WOD:
Then,
9-15-21 reps of:
- Med ball cleans (20/14)
- Double the situps (18-30-42)
- Box jump overs (24/20)
15 min Time Cap
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e) ACCESSORY WORK:
- 3 x 10 bench candle stick
- 3 x 1 min Plank
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f) POST-WOD MOBILITY:
- Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash
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CrossFit and Personal Training 