WORKING WOUNDED GAMES

CrossFit Friday November 7, 2014:

3 rounds for time of:
Run, 400 m
30 Air Squats
20 Push Press, 115/80 lbs

Comp 95#/65#
Perf 65-75#/45-55#
Fitness 45#/35# - 20 Air Squats

Barbell and Oly Club:

Starting Strength -
Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
5lbs heavier than last time.

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Go 2.5lbs heavier than last time

Strength Bias -
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up

Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up

Maintenance Bias -

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90%


Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

Sport of Fitness:

For time:
Row 500 Meters
10 Muscle-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
100 Double-Unders
40 Ring Dips


Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Masters - Mobility

Three sets, not for time, of:
Peanut Lacrosse Ball to T-Spine x 30-45 seconds
Box Shoulder Stretch x 30 seconds (Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine)
PVC Pipe Pass Thrus x 10-12 reps