Warm up
https://www.cavemantraining.com/bodyweight-exercise/best-warm-crossfit/Jumping jacks, awesome for anything overhead and overall body warmth
Hip hinge and reach, awesome for snatches, deadlifts, squats and anything overhead
Add a calf raise after the reach, and you’re also warming up the ankles and calves
Squat and pull-over, awesome for mobility work in the warm-up, squat depth/technique and opening up the thoracic
Wood chopper and halo, awesome for shoulders, mid section and rotational work
I include these in my workshops, 30 seconds per exercise and 2 to 3 rounds, 3 rounds if nothing else follows, but I’l usually do some more mobility work afterwards.
5 minutes in Hell
Jog, idk 1 or 2 miles
5 minute Burpee test
Rest
5 minute Sit up test
rest
5 minute push up test
rest
5 minute jump rope test
rest
5 minute air squat test
rest
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 10 reps
wall balls x 10
If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes
