How cool is this? She runs a :50 400m sprint to win the race for her team.
Warm-up
Spend 2 minutes in Z1
Then, through the Port’s squat mobility
Grab a bar and a rack.
2 to 3 rounds of increasing weight
10/8/6 back squats
5 inchworms, no push-ups
Strength
A. Back squat – 2×3@80%, 2×2@85% and 2×1@90%
B. T2B – complete 2 sets of 5 to 10 reps E:90 for 9 minutes total (6 rounds)
Two very separate sections. Take the time for both.
Great opportunity to work on the kipping process involved in T2B. Think about pushing the bar down in front of you to bring it closer to your feet. The way you prioritize the leg drive in a push press, work on the huge recruitment of the lats in the kipping T2B.
Every :90 you need to complete TWO sets of smaller, perfect sets of T2B.
WOD
“Oh and Two”
10 min AMRAP
5 C2B
10 wall balls
15 KBS (53/35#)(44/26#)
This is a mini version of the CrossFit.com workout which featured our picture. Check it out. Such a cool thing. The pull-ups are such a small set that you can really challenge yourself to start, but if you start to slow down, moving to an easier version will allow you to keep moving. That is the goal of the workout. Keep moving the entire time.
Accessory Work
Banded SA tricep push downs – accumulate 100t
Banded woodchops – accumulate 100t
