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Old 08-04-2020, 08:48 AM   #13670
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 Internal Rotation Twists 10 each side
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:
Single-leg Deadlift x 5 reps each leg 50, 50, 70, 70, 70#
60 seconds rest
Hanging Band Press (using PVC) x 5 reps 60#
60 seconds rest
Neutral Grip Pull Up x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches
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53/5'11"/165
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