Workout of the Day: Saturday, 10.21.17

TripleRecovery.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
Cat/Seal Shift x 1min

2 rounds:
Med Ball Clean x 10
Cossack Squat x 10
Ball Slam x 10
Yoga Push up x 10
Lateral Ball Slam x 10
Jump Squat x 10

STRENGTH:
A. Sandbag/Odd Object Ground-to-Overhead

-15min to find a heavy single.
-Challenge yourself to get out of your comfort zone here.

CONDITIONING:
Stache Showdown Training Series #1:
Teams of 2, Alternating Complete Rounds--

16min AMRAP:
5 Axle Bar Deadlift
3 Axle Bar Hang Power Clean
1 Axle Bar S2OH

--Should be able to go unbroken through cleans into S2OH.

Score is Rounds + Reps, weight used

DAWN PATROL:

MOVEMENT PREP:
20 cal Assault Bike

2 rounds:
10 Cat/Seal Shifts
10 Starfish Plank Extensions
10 Cossack Squat
10 Scap Push ups
10 Scap Pull ups
:30 Feet-elevated Thoracic Bridge

STRENGTH:
3 rounds:
Max Strict Pull-ups
250m Arms-only Row
Max Strict HSPU
250m Legs-Only Row
Max Alternating Weighted Pistols
500m below 22 spm

CONDITIONING:
CrossFit Lift-off event 3 (modified cap)
22min AMRAP:
25 pull-ups
50-calorie row
100 overhead squats (45/35)
50 box jumps (24"/20")
25 pull-ups

Justin McClintock