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Old 11-17-2019, 07:59 AM   #13385
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,905
Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff. No new problems. Repeated some of the blue and orange problems. Hopefully next week will bring new problems.

Today 11/17/19
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 Pronated 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 45#
10 Pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 2 reps each arm 35, 53, 70, 53, 35#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 15 minutes.
On the minute…
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