TODAY

TODAY

Warm up: CrossFit Warmup x 2
Pre-Mobility: Overhead rib mobilizationx 3 spots x10reps each, Barbell on knees sit in squat x 2min (focus on knees out, stay tall)

Health and Fitness
A. Four sets of:
A1. Pause Front Squat x 6-8 (pause 2s in bottom), rest 45s
A2. Paloff Press x 10each side (pause 2s on extension), rest 45s
A3. Hip mobility in bottom squat – hold onto rig, lower to bottom. Shift your positioning side to side, focus on being upright

B. Every 4 min x 6 sets
100m sled drag (50m out and 50m back)
30s Russian KBS (As many as possible)

Classic:
A.Four sets of:
A1. Overhead Squat x 5 reps with 2s pause in bottom Start @35-40% back squat (build on each set if positioning is PERFECT!!),
*Coaches note: If the member has great mobility and is very good at the OHS have them complete 4 sets x 3-5reps at the suggested loading of: 70%, 75%, 80%, 85%
rest 60s
A2. Paloff Press x 10each side (pause 2s on extension), rest 45s
A3. Hip mobility in bottom squat – hold onto rig, lower to bottom. Shift your positioning side to side, focus on being upright

B. Every 4 min x 6 sets
100m sled drag (50m out and 50m back) – heavy
30s Russian KBS (As many as possible) – 70/55 or heavier if needed
C. Mobility of choice