CrossFit Mt Juliet | 2/2/18
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2/2/18

02 Feb 2/2/18

CrossFit Mt Juliet – CrossFit


That look you give your gym bro when he don’t know it’s Groundhog Day. #yesthatsreallyCorban #prideofPunxsutawney

Team Event

Happy Groundhog’s Day! To celebrate, we’ve put together a trivia challenge about the actual holiday for some entertainment during pre-workout mobility:

https://docs.google.com/forms/d/e/1FAIpQLSdCm19qSLWLeX7Ibf5E1ssJEbNGwW_JfVEKPV6QaJSWnkJ9CQ/viewform?usp=sf_link

Warm-up

Warm-up (No Measure)

Overhead Rib

Adductor Smash

10 Air Squats

10 Banded Pass Thru

10 Banded OHS

10 IYTA

10 Push Ups

*Meet at computer for mind blowing strategy/movement standards

Workout Warm Up:

2 Rds

5 Bar facing burpees

5 OHS

1 Ring MU or 5 Box Dips

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Accessory

Metcon (No Measure)

Functional Body Building

3 Sets of the following complex:

5 KB Rack Drop-lunge R

5 KB Rack Step-up R

5 KB Rack Drop-lunge L

5 KB Rack Step-up L

5 Single-leg KB RDL R

5 Single-leg KB RDL L

0:30 KB Rack Squat Hold
*perform 15 Superman Snow Angels and 10 Bottoms-up KB Press (5 per side) after each set

Post Workout Mobility

Classic Triceps and Lat Stretch

Sink Mob

Summit Accessory

Metcon (No Measure)

18 min EMOM (6 rounds):

Min 1- 10 Bench Press 185/115

Min 2- Max HR push ups

Min 3- recovery pace on bike

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