Friday, Oct. 27 CrossFit Workout of the Day
Mobility: A couple weeks ago we posted how to mobilize your front rack. The follow up now is the activation part.
Warm up
Rig-assisted squat stretch
Banded shoulder distraction
2 rounds:
10 PVC thrusters
:15 active hang + 5 kip swings
10 lunges w/ pass thru
Strength
Part A
Front squat
85%, 3×1
90%, 2×1
Rest 3 minutes between sets.
Part B
Single-leg KB deadlift
3×8/leg
Conditioning
16 minute EMOM:
Minute 1 – 8 thrusters (95/65) + 8 pull ups
Minute 2 – 12/10 calorie row
2017 10 26