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Old 07-31-2020, 08:16 AM   #13668
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Modified Sumo Deadlift x 5 reps 155, 165, 175, 175, 175#
60 seconds rest
Ring Muscle Ups x 3 reps
60 seconds rest

Sprints Conditioning After a Lift (We’ll see how the back handles this.)
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
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53/5'11"/165
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