161118

Athlete: Edgar H. 

Kids are always watching. Lead by example. 

FRIDAY

STRENGTH

BARBELL BRIDGES, 4X10

4 x 10 Barbell Bridges, heavy

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WOD

27-21-15 reps for time of:
Chest to Bar Pull-ups
Handstand Push-ups
Power Snatch, 95/65

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ACCESSORY WORK

A. 100 Dumbbell Pullovers
B. 100 Band Pull Aparts
C. 3 x 8 Single Arm Ring Rows, each side

OLYMPIC WEIGHTLIFTING

WARM-UP

Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
10 Forward Monster Walks
10 Backward Monster Walks
10 Lateral Monster Walks (L)
10 Lateral Monster Walks (R)
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band

then,

2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position

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STRENGTH

E2MO2M x 7 sets:
1 Hang Squat Snatch
1 Squat Snatch
1 Overhead Squat

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STRENGTH

E2MO2M x 7 sets:
1 Power Clean & Push Jerk

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STRENGTH

Back Squat, 5 x 3

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ACCESSORY WORK

A. 3 x 5 Sotts Press w/ Snatch Grip BTN
B. 4 x 5 Bent Over Rows
C. 5 x 3 Fat Gripz or Axle Bar Deadlift + Hang Power Clean complex

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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