Warm-up
Spend 2 min in Z1
Then, 2 rounds of
10 good mornings
10 back squats
10 bent over rows
10 push-ups
Mobility
Posterior chain prep – banded hamstring, bretzel, iron crosses and pigeon.
Strength
A1. Deadlift – 6×3; climbing to a heavy triple
A2. Weighted sit-ups – 3×15; AHAP
*sub GHD sit-ups if proficient
WOD
“Preseason”
14 min AMRAP
20 wall balls (20/14#)
15/12 cals on rower
10 C2B pull-ups
5 burpee box jump overs (30/24”)(24/20”)
Good old fashion CrossFit. No barbell and relatively small reps. You must keep moving.
I’d rather you scale the pull-ups to regular chin over the bar pull-ups before you go up a band size or load on another band. Remember, if you are using a band, you are not to kip with them. Been seeing a lot of movement with them lately. Either kip or band. NOT BOTH.
Accessory work
3 rounds
:20 nose and toes HS hold
10 dips
