CrossFit Mt Juliet | 3/16/18
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3/16/18

16 Mar 3/16/18

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Low Back Smash

Shoulder Rotator Smash (waving cat)

Banded Pass Thrus

10 Banded Good Mornings

10 IYTAs

10 Shoulder Taps

10 Zombie Walks

10 Alt Toe Touches

50ft Floor Scoops

Warm Up Deadlift

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Post Workout Mobility

Classic Spinal Twist

Banded OH Distraction

Summit Accessory

Warm-up (No Measure)

20-30 min Mobility of choice

(hint: any posterior chain work would be a good idea!)

Metcon (No Measure)

Breathing Work

3 rounds, each for time:

8 Deadlifts (135/95)

8 HSPU

Rest 1:30

Then, 2 rounds, not for time:

4 Banded Deadlifts (135/95)

8 Shoulder Taps

Rest 1:00

Metcon (No Measure)

Functional Bodybuilding

3 rounds, not for time:

10/side Bottoms-up KB Press

12 alt. Cossack Goblet Squat

15 Superman with Reverse Snow Angel

Warm-up (No Measure)

20-30 min Mobility of choice

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