View Single Post
Old 01-23-2020, 04:00 PM   #13462
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,978
Re: Over 50 Crossfitters Sign In

Bill-Good work on those clean and jerks. I haven't done those for awhile.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 60# DB
30 seconds rest
One arm KB Row x 8 reps 53#
30 seconds rest
Banded DB Chest Press x 8 reps 40# DBs

21-15-9
Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:48

Hip Box Progressions
Cat/Camel
__________________
53/5'11"/165
  Reply With Quote