2.29.20
CrossFit SoCo – Competitor’s
Warm-up
A: Metcon (No Measure)
Pec Stretch on Wall: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
Couch Stretch: 1-2 Minutes Each Side
ACTIVATION
PVC Warmup
2 Rounds
40 Seconds Each
PVC Pass Throughs
PVC Lat Stretch
PVC Straight Leg Swings (20 Seconds Each)
PVC Overhead Squats
2 Rounds
10 Scap Pull-ups on Rings
3 Strict Ring Pull-ups
10 Ring Kip Swings
3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
B: Van Damme (Time)
For Time:
30 Power Snatches
10 Ring Muscle-ups
30 Power Clean and Jerks
10 Ring Muscle-ups
30 Thrusters
10 Ring Muscle-ups
Barbell: 135/95
Accessory
C: Metcon (No Measure)
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)
Rest 2 Minute Between Sets