MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 BB OHS. 5 BB Back Squat. 5 C2B pullups.
REVIEW: OHS. Back Squats. C2B pullups.
S: Back Squat. 3-3-3-3-3. Rest as needed between sets.
C: CF Open Workout 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.
Scaled: 75/45. Pullups.
No Barbell Option:
AMRAP in 7:00 of:
10 KB goblet squats 53/35 (squat to a medball)
10 ring rows (heels in line with rings at rest)