GROUP PREP
Jump Rope 6xs:
–:20sec ON
–:10sec OFF
Any variation
Plate Warm Up:
–10ea Steering Wheel Rotations
–10ea Around the World Rotations
–10 Alt. OH Lunge
–10 Wall Squats
–10 PVC Passthroughs
–10 PVC OHS
–10 Scap retractions
–5 Kip Swings
–3 each side alternating toes to bar or v-ups
Mobility (30 sec. each): Ankle Dorsiflexion, Deep Squat Hold w/ PVC OH
Barbell Warm-up + 5 OHS + 5 Hang Squat Cleans (use a light barbell or PVC!!)
STRENGTH
Overhead Squat
#1: 3 Reps
#2 10 Reps
*Build to a heavy set of 3, then back the weight off for a heavy set of 10. Both sets should be hard, but not till failure. Make sure to warm up well!
3×10 Alternating Strict Single-Leg Crossbody T2B (sub alternating v-ups)
1×10-20 Strict Pull-ups or LOW Ring Rows
WOD
AMRAP 9 min:
10 Hang Squat Snatch (95/65)
20 Ab Mat Sit-ups
30 Double Under
*Scale by weight first, then to Hang Power Snatch, then to Hang Clean (if needed)
MOBILITY
–1min ea. Banded Lat Stretch
–1min ea. Pec Stretch
OPTIONAL POST WOD
4 Rounds:
Tabata Mash
Hold at Top of Hip Extension
Side Plank Right
Hollow Hold
Side Plank Left
Complete with :20 sec of work and :10 sec of rest until you complete 4 Full Rounds
CrossFit Reserve 