February 20

Friday, February 20, 2015

Prehab:

10-15 PVC Dislocates
15 PVC Good Mornings
10 PVC Overhead Squats
Side plank hold, 30 seconds each
Samson stretch, 30 seconds each

Warm-up:

Jog 400 meters
50 feet Bear crawl
:30 second Handstand or Plank hold
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk

Cool down:

Overhead band distraction, 1 minute each
Pigeon, 2 minutes each
Stretch out wrists

Fitness Strength:

20 minutes to establish your 1 rep max Press and 1 rep max Push Press

Notes:  After a thorough warmup, don’t take too many reps to go for your new Press PR.  You should.  Drop back down and practice a couple good dip drive push press reps before going heavy.

 Drop the bar from overhead if needed for safety purposes.

Advanced Strength

20 minutes to establish your 1 rep max Split Jerk

Notes:  Warmup and focus on your foot work with a good dip drive before going too heavy.  You should know exactly what you want to hit.  Drop the bar if needed for safety purposes.

CrossFit Games 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90)
10 Muscle-ups

Notes:  Scale the weight if needed for the overhead squats and perform 10 “Hip to Ring” pullups (DEMO) plus 10 dips for the muscleups.

Scaled Variation

Complete as many rounds and reps as possible in 10 minutes of:
15 Bar-facing burpees
10 Front Squats
5 Burpee Pullups

Notes:  Prescribed weight is 95/65 and hands just out of reach of pullup bar.