Deadlift Opener
Core Aux.

or

Back Squat 5×5 @ Monday’s 3×5
Bench Press 5×5 @ Monday’s 3×5
Deadlift 5-5-5-5-5

If doing the Open Rest

or

Foam Roll
Monostructural Movement
- Jump Rope x 100 bounces
Active Warmup
- Leg Pendulum 1x10ea. way
- Wall Support Butt Kicks 1x10ea.
- Around the Worlds 1x10ea. way
Dynamic Warmup
- Walkouts 1×10
- Running Butt Kicks 1×20 steps
- Running High Knees 1×20 steps
- Skip for Height 1x10ea. leg
Joint Mobility/Lengthening
- Joint Rotations (ankle/wrist) 1x10ea.
- Rhomboid Extensions w/Swiss Ball 1x10ea.
- Prisoner’s Walk 1x6ea. way
Muscle Activation
- Scapula Dips 10
- Reverse Therapy Squats 10
Core
- Barbell Overhead Circle Walks 3×1 complete circle
- Marching Bridges 20
Balance Warmup
- Bodyweight Box Step-Ups 1x10ea. leg
Functional Movement
- Bar Warmup
Reactive Warmup
- Quick Step Burpees 3×4
Resistance Training
- Snatch 5×2/80%
- Clean + Jerk 5×2/80%
- Front Squat 3×3/85%
- High Intensity Jumps (Depth Jumps, Flying Squirrel, Seated Box Jump) 5×6
- OH Supports 3×5

Rest

Rest

Foam Roll
Monostructural Movement
- Jog 400m
Active Warmup
- Prone Butt Kick 1x10ea.
- Standing Alt. Arm Leg Kick 1x10ea.
- Pass Thrus 1×20
Dynamic Warmup
- Heel Walk 1×10 steps ea.
- Walking Half Butterfly Tuck 1x10ea.
- Walking Heel Kick to Opp. Hand 1x10ea.
- High Knee + Lateral Lunge + Bilateral Stretch 1×5 ea.
Joint Mobility/Lengthening
- Knee Mobility 1x30sec.
- Opposing Shoulder Movements 1x30sec.
- Neck Mobility 1x30sec.
- Hurdle Over-Unders 2×6
Muscle Activation
- Scapula Rows 10
- Lateral Band Walk 12ea. dir.
Core
- Lever Abdominals w/Straight Arms 30sec
- Prone Plank 30sec.
Balance
- Handstand Holds 30sec
Functional Movement
- Bar Warmup
Reactive Warmup
- Up-n-Go Sprint Starts 2 x prone, 2 x supine
Resistance Training
- Low Snatch Pull 1×3@70%, 1×3@80%, 2×3@85%
- Low Clean Pull 1×3@70%, 1×3@80%, 2×3@85%
- High Snatch Pull 1×3@70%, 1×3@80%, 2×3@85%
- High Clean Pull 1×3@70%, 1×3@80%, 2×3@85%
- Snatch Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 2×3@80%
- Strict Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 2×3@80%
AQAP for Time of:
15 Box Jumps
30 Double Unders

Power Snatch 1RM
Power Clean & Push Jerk 1RM

Foam Roll
Monostructural Movement
- Bear Crawl 30 yrds.
Active Warmup
- Runner’s Hamstring 1x10ea.
- Wall Support Butt Kicks 1x10ea.
- Pass Thrus 20
Dynamic Warmup
- Frankensteins1x5ea.
- Walking 2 Hands 1 Foot 1x5ea
- Inchworm 10 total
- High Knee+Lunge+Twist 1x5ea.
Joint Mobility/Lengthening
- OH Scapula Throws w/Swiss Ball 20
- 4 Way Prisoner Walk 10ea
Muscle Activation
- Therapy Squats 1×10 w/3-1-2 tempo
- Scapula Pull-Ups 15
Core
- Hyper Extensions 20
- Supine Extended Hold 30-45sec
Balance
- 2 Hands 1 Foot Reverse Lunge w/Salutation 1x5ea.
Functional Movement
- Bar Warmup
– Sn Deadlift+HMS+SP+OHS+Sotos Press 1x10ea.
– MS+PSB+OHS+Sotos Press 1x5ea.
– HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
– SP+HPS+HDS+SB+HSB 1x3ea.
Resistance Training
- Snatch Press 3-3-3-3-3
- Snatch 3/45% 3/55% 2/65% 2/75% 1/80% 1/85% 3×1/90%
- Clean & Jerk 3/45% 3/55% 2/65% 2/75% 1/80% 1/85% 3×1/90%
- Back Squat 5-5-5-5-5
AQAP for time of:
3-6-9-12-9-6-3
Pull Ups
Hand Stand Push Ups

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Work up to 90-105%. No misses! and no more then 7 sets per exercise. For example 5-3-2-1-1-1-*1

Back Squat Opener
Bench Opener

Rest