View Single Post
Old 08-18-2019, 08:21 AM   #3
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,746
Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today 8/18/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators
3 rounds

3 sets of:
A1 Trap Bar Deadlift x 5 reps 185, 195, 205#
A2 Zig-Zag KB Overhead Press x 5 reps 35# KBs
A3 Waiters Walk + Farmers Carry 35/53#

3 sets of:
B1 Neutral Grip Inverted Row x 10 reps
B2 Weighted Step Ups x 8 each leg 25# DBs
B3 Push Ups x 25 reps


Finisher
Treadmill
Sprint 11 seconds, rest 49 seconds
8.0mph @ 12% incline

Shin Box Progressions
__________________
52/5'11"/165
  Reply With Quote