March 23rd, 2018 – CrossFit DGA
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22
Mar

March 23rd, 2018

FRIDAY

18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters 100lb/65lb Scaled 65lb/45lb
3 chest-to-bar pull-ups/ Jumping Pull Ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

10min progressive cyclical prep
+
10 min Movement Specific Mobility Work – Shoulder Flexion & Front Rack Openers for CTB’s & Thrusters, Hip Flexion Stretches for Squatting
– Feet on Wall Bridge Support Hold
– Stall Bar/BB Shoulder Flexion Stretch
– Side Lat Lean Stretch on Bar
– Wrists Rock Sequences – Fingers forwards, backwards, back of hands down w/ fingers in
– Deep Lunge/Cossack Squats – Opening Up Hips
– Squat to Stands/Cook Squats
– Banded Behind Back Front Rack Stretch
– BB Front Rack Contract/Relax Sequences
+
5 min CTB Kip Tech Warm-Up РDo some bar kips, hollow rocks.  As well as some hip extension drills to make sure hip extension is firing for kip.
+
5 min Warming Up Thruster Tech
+
4-5min AB @ 150(ish)w (this was my target — it just needs to be enough to get your legs feeling like “jello”)
…straight into: 3 Thrusters + 6 CTB + 3 Thrusters — completed @ “game pace”
3-4min AB @ 150ish
…straight into: 6 CTB + 6 Thrusters + 6 CTB — completed @ “game pace”
3-4min AB @ 150ish
…straight into 6 Thrusters + 6 CTB + 6 Thrusters — completed @ “game pace”
2-3min AB @ 150ish
(Reduce reps by 1-2 based off of skill level)
+
Rest as needed
+
Hit the workout!

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