Workout of the Day: Friday, 1.26.18

DynamicJumpWallBall.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Bottoms-up Overhead KB Walk R Arm
5 Bottoms-up KB Press R Arm
30' Bottoms-up Overhead KB Walk L Arm
5 Bottoms-up KB Press L Arm
Single Arm KB Swing x 10/arm
KB Snatch x 5/side
Single Arm KB Overhead Squat x 5/side
KB Plank Pull-unders x 5/side
Single KB OH Iso-lateral Deadbug x :30

STRENGTH:
Every 90 seconds x 6:
Overhead Squat x 3

Use this to get your eye in for the conditioning

CONDITIONING:
CrossFit Open 14.2/15.2
From 0:00-3:00 minutes
2 rounds of:
10 Overhead Squats (95/65)
10 Chest to Bar Pull-ups

From 3:00-6:00 minutes
2 rounds of:
12 Overhead Squats (95/65)
12 Chest to Bar Pull-ups

From 6:00-9:00 minutes
2 rounds of:
14 Overhead Squats (95/65)
14 Chest to Bar Pull-ups

-Following same pattern until you fail to complete both rounds in 3 minutes.
-Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall.
-Modify so you'll get at least into the round of 12.
-In 2014 and 2015, the leader got past the round of 22...

Finisher (time permitting)
3 sets:
Weighted Plank x :30
Rest :30
Deadbug x :30
Rest :30

Justin McClintock