MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 Push Jerk. 5 Deadlift. 10 tuck jumps.
REVIEW: Push Jerk. Deadlift.
S: Push Jerk. 15 minutes to a heavy single.
C: CF Open Workout. 13.2. *Step up/Step downs are okay for ALL box jumps.
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Scaled: 75/45. 20″/15″.
No BB Option:
AMRAP in 10:00 of:
5 burpees
10 KB deadlifts 70/53
15 step ups to a 20″/15″ box
CTF M2B:
S: Push Press. 5×5.
C: AMRAP in 10:00 of:
5 pushups at sub of choice
10 KB deadlifts at weight of choice
15 step ups at height of choice