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Old 05-01-2018, 03:43 PM   #12836
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,379
Re: Over 50 Crossfitters Sign In

Great workouts guys!

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

Workout of the Day
A.
Four sets of:
Deadlift x 1 rep 225#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53, 53#
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 6 reps each leg 25# DBs
Rest 45 seconds
B.
Three rounds for time of:
0.5 Air-Dyne
20 Russian Kettlebell Swings 53#
25 Push-ups
10:26

1 additional deadlift

1 Strict ring muscle up
Eccentric shoulder flexion with pvc pipe x 10 reps 15#, 15#, 17.5#, 17.5#, 17.5#
Flexbar Wrist Extensions x 20 reps
5 rounds
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