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Old 06-11-2021, 05:43 PM   #14001
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, That's a warmup I came up with myself based on some warmups I've seen online and stuff I felt I needed work on. I'll modify it if the WOD has running in it or pull ups or push ups.

1.5 mi Dog walk
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
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Old 06-13-2021, 08:27 AM   #14002
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Thanks for the clarification Bill. I may borrow a few of your ideas.

Saturday 6/12/21
Bouldered at Rock Mill with Kent. One new orange. Many repeats.

Today
6/13/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 205#
30 seconds
Dips x 3 reps
30 seconds
Offset hands Pull up x 3 reps (alt. arms each round)
30 seconds rest

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 70-75 rpm
* 137 calories, 3.50 miles

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
1 Strict HSPU
10 Hanging Hip Touches, Alternating Arms
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Old Yesterday, 04:49 PM   #14003
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, Be my guest!

1 mi run
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
50+ SUs
DU attempts (Got 6)
40 Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
20 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX face pulls with shoulder rolls

WOD:
Grettel:
10 rounds of:
3 Clean & Jerks, 135 lbs
3 Burpees (Yay! Burpees!!) Over Bars

23:36

About 11:39 slower than I did in January, BUT, I went Rx!

Evening:
1.51 mi Dog Walk
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