Athletes Camp WOD: March 19, 2021

Warm Up

12 Single Leg Forward Fold

12 Lateral Lunges

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

3 Rounds Not for Time

25 Jumping Jacks / 200m Run

50 ft Suitcase Carry (L)

50 ft Suitcase Carry (R)

10 Banded Good mornings

Session 1

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Every 2 - 3 mins x 8 sets: Bench Press + Back Squat

1 x 6 + 6 @ 55%

7 x 6 + 6 @ Add weight as needed. Stay within 75% of 1RM

Feel free to use dumbbells for bench press

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CF Open 21.2

For Time (CAP 20)

10 Alt. DB Snatch

15 Burpee Box Jump Overs

Alternatives Burpee Broad Jumps (1 meter)

20 Alt. DB Snatch

15 Burpee Box Jump Overs

30 Alt. DB Snatch

15 Burpee Box Jump Overs

40 Alt. DB Snatch

15 Burpee Box Jump Overs

50 Alt. DB Snatch

15 Burpee Box Jump Overs

RX 50 / 35 lbs ; 24" / 20" (Box Height)

Scaled 35 / 20 lbs ; 20" / 20" (Box Height)

Session 2

(Optional)

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Active Recovery

27 minutes For Distance

Run or Any Machine

Every 3 minutes complete:

16 Air Squats

16 Bodyweight Lunges

Accessory Work

3 Rounds for Quality

1 min Dead Hang Hold

15 Barbell Row or DBs Bent Over Rows

20 Banded Lat Pull Downs

10 Banded Face Pulls

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch