CrossFit SoCo – Competitor’s


A: Metcon (No Measure)

Pec Stretch on Wall: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Couch Stretch: 1-2 Minutes Each Side


PVC Warmup

2 Rounds

40 Seconds Each

PVC Pass Throughs

PVC Lat Stretch

PVC Straight Leg Swings (20 Seconds Each)

PVC Overhead Squats

2 Rounds

10 Scap Pull-ups on Rings

3 Strict Ring Pull-ups

10 Ring Kip Swings

3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


B: Van Damme (Time)

For Time:

30 Power Snatches

10 Ring Muscle-ups

30 Power Clean and Jerks

10 Ring Muscle-ups

30 Thrusters

10 Ring Muscle-ups

Barbell: 135/95


C: Metcon (No Measure)

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minute Between Sets


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