09/11/2019

Encinitas – Group Class

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Warm-up

(10 min Cap)

Run 200m

1 Wall Walk Up + 3 Push Up x 3

8 Half Kneeling Bottom Up KB Press/arm

15 KB Goblet Squat

10 Strict Pull Ups or 15 Ring Dips

30 Hollow Rock

30 Arch Rock

Mobility

Banded Shoulder Mobility

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smsah

Trap Barbell Smash

Accessory work

Continue Cycling for 18 min

ADV-

12 Heavy Weighted Glute Bridges (Hip Thrust) with shoulders on Bench. (3 count lower, 2 count pause on top)

6 Strict Weighted Ring Dips

50’ HS Walk

12 DB Skull Crusher

12 DB Watts Press

1 Min Weighted Plank

Int Plus-

12 Heavy Weighted Glute Bridges (3 count lower, 2 count pause on top)

8 Strict Ring Dips

25’ HS Walk

12 DB Skull Crusher

12 DB Watts Press

1 Min Weighted Plank

INT-

12 Heavy Weighted Glute Bridges (3 count lower, 2 count pause on top)

8 Strict Bar Dips

12 Handstand Shoulder Taps or lateral wall shuffle 10 feet each direction

12 DB Skull Crusher

12 DB Watts Press

1 Min Weighted Plank

Beg-

12 Heavy Weighted Glute Bridges (3 count lower, 2 count pause on top)

12 Parallette Dips (place feet on 12″ box for added difficulty)

20 sec wall facing HS Hold

12 DB Skull Crusher

12 DB Watts Press

1 Min Weighted Plank

Metcon

In honor of 9/11…

Today we will be completing a very difficult CrossFit Open WOD. No sandbagging or cherry picking, Today we suffer in honor and memory of those that perished 18 years ago.

Choose the WOD that you can finish sub 20

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes