CrossFit SoCo – Competitor’s
Warm-up
A: Metcon (No Measure)
Barbell Thoracic Opener: 2 Minutes
Banded 3-Way Shoulder: 30-45 Seconds Each Direction
ACTIVATION
2-3 Sets
10 Calorie Row
10 PVC Pass Throughs
10 Pausing PVC Overhead Squats (2 Seconds in Bottom)
2-3 Sets
5 Walkouts
10 PVC Sotts Press
20 PVC Straight Leg Swings (10 Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
B: Powerpoint – Ind. (Time)
For Time (30 Minute Cap):
15 Power Snatches (95/65)
500/400 Meter Row
12 Power Snatches (115/85)
500/400 Meter Row
9 Power Snatches (135/95)
500/400 Meter Row
9 Bar Muscle Ups
9 Power Snatches (135/95)
500/400 Meter Row
12 Power Snatches (115/85)
500/400 Meter Row
15 Power Snatches (95/65)
500/400 Meter Row
Accessory
C: Metcon (No Measure)
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips
Rest 2 Minutes Between Sets
D: Metcon (No Measure)
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups
Rest 2 Minutes Between Sets