CrossFit Mt Juliet | Free fallin Friday
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Free fallin Friday

20 Mar Free fallin Friday

CrossFit Mt Juliet – CrossFit

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Mama says Devil Presses are the Devil

Mobility/Warm Up

OH Rib Mob

T-Spine Smash

2 rds

12 Alt Db Snatch

8 double DB Front Squat

6 DB Devil Press

4 DB Strict Press

PVC Pipe Snatch Warm up

Weightlifting

At home:

Squat Therapy

Start with Bring Sally Up (Flower by Moby)

10 Wall Squats

Towel/Broomstick Overhead Squat Hold 30 secs

10 Wall Facing OHS

OHS Hold 30 secs

10 Towel/Broomstick Sotts Press

OHS Hold 30 secs

2 Snatch Pull + 1 Snatch High Pull + 2 Snatch (8x 1 [2+1+2])

with the barbell beginning on the ground, perform the prescribed number of Snatch Pull (up to and off of the hip with straight arms), followed by the prescribed number of Snatch High Pull (up to at least the bottom of the sternum, bending the elbows and keeping the bar as close as possible), followed by the prescribed number of full squat Snatch
EMOM 8 Building

Metcon

At Home variation:

Every 4 Min for 24 Min (6 rounds)

10 Burpees to a target (doorframe, ceiling, anything just out of reach)

14 Goblet Squats (anything weighted)

1 Shuttle Run

Metcon (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Devil’s Press 35/20

14 DB Front Squat

16/13 Cal ERG

Accessory

At home variation:

Sub Wrist Curls for Hammer Curls

Do regular plank hold and glute bridge if no band

Metcon (Weight)

2 SETS

1:30 Banded Plank Hold

12/12 SA DB Hammer Curls

30 Banded Glute Bridges

-Rest 1:30 b/t Sets-

(Score is Weight)

Post Workout Mobility

Sink Mob

Med Ball OH Extension

At Home – Face Paced Conditioning

Metcon (No Measure)

EMOM 15

Min 1 – :45 Max Run

Min 2 – 10 Backpack Devils Press

Min 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

2 Sets

:45 Left Side Plank Hold

:15 rest

:45 Right Side Plank Hold

:15 rest

:45 Glute Bridge Hold

:15 Rest

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