Friday the 13th

Friday, February 13, 2015

Prehab:

10-15 PVC Dislocates
15 PVC Good Mornings
10 Scapula Push ups
Tricep mash, 1 minute per
Side plank hold, 30 seconds each
Samson stretch, 30 seconds each

Warm-up:

Jog 400 meters
20 Walking lunges
10 Push ups
10 Stiff legged Deadlift
5 Press
5 Push press

Cool down:

50 Abmat sit ups
Cobra stretch, 30 seconds
Down dog calf stretch x20
Samson stretch, 30 seconds each

Fitness Strength

Every two minutes for 16 minutes perform Bench Press at the following reps:

3-3-3-2-2-2-1-1

Notes:  Start around 50% and add weight as you go.  Before each rep, think about driving your feet into the floor, squeezing your butt and pulling your shoulder blades back against the bench.

Advanced Strength

Every two minutes for 16 minutes perform:  Split Jerk x 1 rep

Notes:  Start around 60% and build up to your heaviest rep for the day.  Be sure to drop the weight if you cannot lower it back to your shoulders safely.

CrossFit Games Workout 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps, 24″/20”

Notes:  Prioritize quality movement as you move quickly through the reps.  That means a lockout overhead and standing all the way up in the deadlift and box jump.  The only scale for today will be a lower weight or box.  Have fun!

Enjoy!

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