DUP Week 4, Day 3

By Sean 0
April 29 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400/300m row

10 burpees

10 box jumps

10 pull-ups

10 push-ups

Strength

Bench Press (3×5)

3×5 @ 82.5%

Metcon

Metcon (Time)

“Destiny’s Child”

15-12-9:

Power Snatch (115/85)

Box Jump Overs (30″/24″)

… Directly into…

15-12-9:

Overhead Squats (115/85)

Barbell-Facing Burpees

Scale

Power Snatch/OHS 95/65 or Something you can do for 6-8 unbroken

Box jump over 24/20

Bitch Work

Metcon (AMRAP – Reps)

10min EMOM

As many weighted pull-ups as you can get in 30 seconds, with 30sec break

Markussen’s Movements

PRE- x3 rounds

>Ski ERG x10 cals

>Thoracic Roll x3 each side

>Extend + Reach x3 each side

>Thoracic Bridge x3 each side

Thoracic Spine Mobility by Suffolk Strength Academy = https://www.youtube.com/watch?v=JAPIJpfubZU

>Pillar Plank +Reach x10

POST-

Lacrosse Ball to anterior deltoid x2 min ***https://www.youtube.com/watch?v=Xj37FFd5XUk

>Childs pose x1 min

>Thoracic Spine Twist stretch x1 min each side ****https://www.muscleandperformance.com/training-performance/release-your-thoracic-spine

>Cat + Cow x1 min

Finish with Wall Sit Stretch x2 min

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