Open Prep Cycle Week 3 Day 3

CrossFit Rise Above – CrossFit

Pre Warmup

5:00 Foam Rolling

Pre Warmup

Plantar Fascia Release

https://youtu.be/rsYLsjXVLR8?t=90

Pre Warmup

Shoulder Openers, 2:00 each side

https://youtu.be/AZsq_n2gmiA?t=23

Warm-up

CrossFit PVC Warmup

Warm-up

DU Practice

100 DU

Scaled

5 rounds

10 DU Jumps

5 DU Attempts

DU Jumps: https://youtu.be/1s_XAq0Ubts?t=9

Weightlifting

5 rep Jerk Dip Squat w/ Pause (5 reps every minute for 10:00)

10:00 EMOM

5 Jerk Dip Squat, 5s pause bottom

– 185 / 135

– 135 / 95

Instead of adding weight, longer pause or more reps

https://youtu.be/YQDWI7kUrNM?t=9

Weight on heels,

engaged glutes,

tight and active upper back, high elbows, relaxed arms

You’re off balance if you feel it in your knees or quads”

Metcon

Metcon (Time)

4 rounds

2x 10m OH Lunge (95/75)

150m row sprint

Metcon

Metcon (4 Rounds for reps)

4 rounds

1:00 burpees over the bar

1:00 rest

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