Spend 2:00 on each stretch
Banded Hamstring Stretch
Banded Shoulder Distraction
3 Rounds
15 Cal Row
5 Kip Swings
10 Push-ups
15 Air Squats
30 Double Unders
AMRAP 13
15/12 Cal Row
12 Sumo Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerks
3 Rounds, at very low intensity:
1:00 Light Row
3 Walkouts
5 Empty Bar Good Mornings
5 Empty Bar Stiff-Legged Deadlifts
12 AbMat Sit-Ups
Barbell at light load (about half of the working load of your “Diane” weight).
Low intensity, 1 round:
3 Deadlifts, :10s HS Hold
3 Deadlifts, 1 Wall Walk
3 Deadlifts, 2-3 Strict Handstand Pushups
Build to a moderate load (about 3/4 of the working load of your “Diane”).
Low intensity, 2 rounds:
3 Deadlifts, 3 Kipping Handstand Pushups
Build steadily to the working load of the second deadlift barbell. As you build, practice handstand walking 10-20′ between builds.
CF Open 18.4 Time Cap 9 min
21-15-9
Deadlifts (225/155)
Handstand Pushups
Directly into…
21-15-9
Deadlifts (315/205)
50′ HS Walk after each round
Time cap: 9 min.
Scaled
21-15-9
Deadlifts (135/95)
Hand Release Push-ups
Directly into…
21-15-9
Deadlifts (185/135)
50′ Bear Crawl
Time cap: 9 min.
Masters 60+
21-15-9
Deadlifts (185/125)
Push Press (95/65)
Directly into…
21-15-9
Deadlifts (255/165)
10 Handstand Push-ups
Time cap: 9 min.
*Spend ~2:00 on each stretch
Foam Roll – Thoracic
Banded Shoulder Distraction
Foam Roll – Quad and Adductors
Couch Stretch
500m Row
2 Rounds
4 Plank Lunge w/reach
8 Kettlebell Swings (53/35)
12 Squats
:30 Samson Stretch (ea side)
500m Row
4 Push-ups
8 Overhead Squats
12 Abmat Sit-ups
then
2 Rounds
Burgener’s Warm-up
(2nd Round w/empty barbell)
*Spend ~2:00 on each stretch
Child’s Pose
Banded Hamstring Stretch
Pigeon Pose
3 Rounds
:30 Single Unders
5 Push-ups
6 Plank Lunges w/reach
7 Squats
then
Burgener’s Warm-up
Every 90 seconds x 7
7 Barbell-Facing Burpees
3 Hang Power Cleans
(Hang Power Cleans start at 50% of 1RM)
AMRAP 9
3 Handstand Pushups
6 Pull-ups
9 Abmat Sit-ups
30 Double Unders
500m Row
5-4-3-2-1
Inchworms
Plank Lunge w/reach
Wall Squats
Heavy Single
10:00 to build to a heavy single for the day
5 Rounds
21/15 Cal Row
15 Wall Balls (20/14)
9 Deadlifts(205/135)
3:00 Bike or Row
3 Rounds
20 Double Unders
10 Sit-ups
8 Squats
6 Push-ups
3 Rounds
30 Push Press (95/65)
20 Toes-to-Bar
30 Kettlebell Swings (53/35)
20 Box Jump Overs (24/20)
2:00 Light Row or Bike
2 Sets:
4 Spiderman and Reach each leg
8 Wall Squats
:20s of Single-Unders
2:00 Medium Row or Bike
2 Sets:
3 Inchworms
6 Single Arm Dumbbell Deadlifts, each side
:20s of Double-Unders
2 Complexes:
3 Scap Retractions
1-3 Strict Pull-Ups
3 Kip Swings
Steadily warm both the ring and bar muscle-ups
CF Open 18.3 (14 Minute Time Cap)
2 Rounds For Time:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Alternating Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Scaled
2 rounds for time of:
100 single-unders
20 overhead squats (45/35)
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches (35/20)
100 single-unders
12 chin-over-bar pull-ups
Masters Men 60+
2 rounds for time of:
100 single-unders
20 overhead squats (45)
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches (20)
100 single-unders
12 jumping chest-to-bar pull-ups
*Spend ~2:00 on each stretch
Foam Roll – Thoracic
Banded Shoulder Distraction
Foam Roll – Quad and Adductors
Couch Stretch
3:00 Bike or Row
3 Rounds
6 Plank Lunge w/reach
9 Pass Thrus + 9 Overhead Squats
3:00 Bike or Row
3 Walkouts
6 Reverse Lunges
9 Sit-ups
2 Rounds
Burgener’s Warm-up w/ PVC
*Spend ~2:00 on each stretch
Child’s Pose
Banded Hamstring Stretch
Pigeon Pose
3 Rounds
6 Inchworms
9 Overhead Squats w/PVC
12 Sit-ups
:20 Samson Stretch (ea side)
then
Burgener’s Warm-up
Every 90 seconds x 8
1 Snatch Complex
(Snatch Deadlift+2 Hang High Pulls+1 Hang Squat Snatch)
*start @ ~45% build to a moderate-heavy weight
Alternating EMOM x 16
Minute 1 – 15 KB Sumo Deadlift High Pulls (53/35)
Minute 2 – 15 Wall Balls (20/14)
Minute 3 – Max Cal Row
Minute 4 – Rest
*Score total calories
3:00 Row
3 Rounds
12 Banded Good Mornings
10 Sit-ups
8 Squats
6 Push-ups
3 Rounds
AMRAP 5
Run 200m
12 Deadlifts(155/105)
6 Handstand Push-ups
Rest 3:00 between rounds