𝗪𝐀𝐑𝐌-𝐔𝐏 👇
𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐅𝐥𝐨𝐰
10-15min:
12-15cals AB
12 Banded Good Morning
6 Cook-squat
12 Walking Lunge + Reach
6 Deck-squat / Candlestick Rolls
12-15cals Ski
12 Arch-hollow Swings
6 TTB
30ft HS Kick-ups (kicking up into a wall-supported HS hold from alternating legs)
6 2.5lb Wtd PVC Pass-throughs
+
Joint / Movement Prep
A. DB Front Rack
-front rack elbow supported pulses
-banded front rack drives
-PVC external rotation in front rack position
-Shoulder/elbow rotations on rack
B. Shoulders/Lats/Scap
-Foam Roll: Lats / Pecs / Upper-back - 2min each (faster / lighter rolling)
-Back To Wall Shoulder Flexion - 2 x 5-6; rest as needed -Yoga Push-up w/ exaggerated Shoulder Flexion - 2 x 5-6; rest as needed -PVC Pass-through w/ progressively more narrow grip - 2 x 3-4; rest as needed -Bar-hanging Scap Circles - 2 x 3-4 ea direction; rest as needed
𝐒𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐏𝐫𝐞𝐩
A. Box Step Overs - practice footwork technique you will use for workout - minimize extra steps and work on speed.
B. FRWL - practice step-through lunge, fast reps, and holding DBs in comfortable position you can breathe in.
C. BMIU - practice smooth kip and efficient first rep arch
D. Hang Squat Clean - warm-up positions and build to your opener
+
2-4 sets @ comp pace
90 Sec Assault Bike (start at highest target pace and then slowly back off)
15-20' FRWL
4-8 TTB
4 Box Step Overs
2-6 Bar Muscle Ups
into
Hang Squat Clean (slowly build up each set to your opening weight)
rest 1-3min bw sets
…
rest 5-10min… and go!
____
𝐒𝐂𝐀𝐋𝐄𝐃 𝐕𝐄𝐑𝐒𝐈𝐎𝐍👇
10min AMRAP
50ft DB FR Walking Lunge @ 35/20lb
16 Tuck-ups
12 Alt DB 2-arm Box Step-overs @ 35/20lb (20")
6 Burpee Pull-ups
...at the completion of the 10min
6min window to build to max hang squat clean
____
𝐌𝐎𝐕𝐄𝐌𝐄𝐍𝐓 𝐒𝐓𝐀𝐍𝐃𝐀𝐑𝐃𝐒 👇
-Walking Lunge must be completed in 25' segments
-DB's may be held in the front rack anyway as long as hands stay in contact with handles
-TTB - Open Standard TTB
-Box Step-overs - DB's may not rest on box, must alternate legs, both feet must contact the ground each rep ('18 regional standard)
-BMU - Open Standard BMU
-Hang Clean - bar must pass through completed DL before lowering bar to hang, hang may be below knee or above, bar may be preloaded, may use assistance in changing weights
-Clean - bar may be pre-loaded to first attempt, may use assistance in changing weights
#SaturdaysAreForThrowdowns #tttTD19 #crossfit
training think tank youtube tttTD19 - THE THROWDOWN | |
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