Friday October 11, 2024

Warmup

1:30 bike/row

15 banded pull aparts

15 banded ext. pull aparts

25/way banded diagonal pull aparts

25 banded bicep curls

10/side banded bird dogs https://www.youtube.com/watch?v=hD7OO4_h-eo

15 banded kneeling pallof press https://www.youtube.com/watch?v=bQMCZO056Vs

15 banded hollow body pull down

10 scapular pullups

 

Mobility

Thread the needle :30/side

Pigeon pose :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 strict press

5 split jerk

 

Skill/Strength

Work up to a moderately heavy clean and jerk, then:

 

Every 30 seconds, for 6 mins (12 total reps):

1 clean and jerk at 80-90%

 

WOD

CrossFit Open 13.4

 

AMRAP 7:

Clean and Jerk (135/95)

Toes to Bar

3/6/9/12/15/etc.

 

Modify by reducing c/j weight and/or by doing hanging knee raises or v-ups.

 

Then (optional)…

 

3 rounds:

1 lap double KB farmer carry

2 laps run (or 300m row)

Jacque Hagen