Friday September 25, 2026

Warmup

2:00 Bike/Row

10 Banded OH Press

10 Banded Monster Walks

10/Side Banded Kick Backs  https://www.youtube.com/watch?v=pG7L8xy9ioI

10/Side Kneeling Banded Paloff Press

10 Banded Hollow Body Pull Downs

Mobility

Banded Front Rack Stretch :30/Side

Banded Knight Stretch :30/Side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 tall cleans

5 Power Cleans

5 Split Jerks

Skill/Strength

Clean and Jerk

Work up to something heavy, or use lighter weight and focus on technique. 

WOD

CrossFit Open 13.4

AMRAP 7:

Clean and Jerks

Toes to Bar

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

Your score is the total reps accomplished.

F:  light barbell or double dumbbell hang clean and jerk

P1:  135/95

P1.5:  115/75

P2:  95/65

Then (optional)…

CrossFit Baseline

500m row

40 air squats

30 situps

20 pushups

10 pullups

Or…

Annie

Double Unders

Situps

50/40/30/20/10

Or…

Flight Simulator

For time:

Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5