08/26/2016

2016-08-17-06.33.46-2

Storm King , Storm King East – CrossFit

Warm-up

Burg Warm-Up Two (No Measure)

30 seconds Active Spidermans

2 Rounds: 5 Scap Retractions (on PU bar), 7 Pushups, 9 Sit-Ups

30 seconds Dive-Bombers

1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups

30 seconds Air Squats

Chad Vaughn Modified Olympic Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Mobility Three (No Measure)

Pec Minor Mash + Internal Rotation – 90 seconds each side

Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas. After some time here, perform “sleeper stretch” arm motions with the bar pinning the shoulder down. The back of the shoulder must stay on the ground the whole time.

Dead hang Pull-Up bar hold – 3 Sets of :20s

Play around with hand position here, and on the second and third set, try to work the grip in a bit more narrow.

Banded Hamstring Stretch – 90s each leg

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

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