CrossFit 90 Minutes – 03/21/2023

GENERAL WARM UP

3-5 Minutes foam rolling everything

3 Rounds
:30 Table Top Stretch
10 Seated Single Arm DB Rotations e/s

2 Rounds
10 PVC Pipe or Banded Pass Throughs
10 Banded Pull Aparts
10 Wall Slides

2 Rounds
10 Overhead Deadbugs
10 Landmine Rotations (total – 5 each side)

WEIGHTED RING PULL-UPS

Warm up for this by performing 1-2 sets unweighted first

5 x 1 Weighted ring pull ups (2 sec pause at top)
Rest 1 min between sets
*Same weight across all 5 sets.

WEIGHTED RING DIPS

Warm up for this by performing 1-2 sets unweighted first

5 x 1 Weighted ring dips (2 second pause at bottom)
Rest 1 min between sets
*Same weight across all 5 sets.

DUMBBELL BENCH PRESS

7 x 7 DB bench press as heavy as possible
*warm up by performing 2-3 sets of lighter weights

Rest 1 min between sets
*Same weight across all 5 sets.

https://youtube.com/watch?v=CjU-g0cz9Yw%3Ffeature%3Doembed

BENT OVER BARBELL ROW

7 x 7 Bent over barbell rows as heavy as possible
Rest 1 min between sets

*warm up by performing 2-3 sets prior to hitting working weight
*Same weight across all 5 sets.

https://youtube.com/watch?v=gSHrgwt9E6g%3Ffeature%3Doembed

WARM UP FOR METCON

3 Rounds
6 Power Cleans – working up to metcon weight (start with barbell)
10 Penguin Jumps or Double Unders

METCON

For Time:
21-15-9
Power Cleans @65
x2 Double Unders

4 min time cap

ACCESSORY

2 Rounds:
34 Deadbugs
:40 L-sit

DOWN REGULATE

MUST BE PERFORMED DIRECTLY AFTER TRAINING:

Lay down on your back with your feet up. If you can cover your eyes with a towel/be in a dark room. Turn all music off or turn on weightless by macorni union. For 5 min perform 4 second inhale 4 second hold 8 second exhale.

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