Everyday warrior battle series #3

October 1, 2017

WOD

CrossFit Saint Helens – CrossFit

Metcon (Time)

12 min cap

On a Running clock complete:

2 Rounds of

4 Deadlift 225/155

28 Wallballs 20/14

20 Box Jump Overs, 24/20 inches (All divisions)

14 Hand Stand Push Ups
MOVEMENT AND WEIGHT VARIATIONS:

RX

Men: Deadlift 225 lb., and throw 20 lbs ball, to a 10 ft. target.

Women: Deadlift 155 lb, and throw 14 lb ball, to a 9 ft target.

Scaled

Men: Deadlift 135 lb, and throw 20 lb ball, to a 9 ft target.

Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.

*both men and women perform hand release push ups.

Masters 55+/Teen

Men: Deadlift 185 lb, and throw 20 lb ball, to a 9 ft target.

Women: Deadlift 125 lb, and throw 14lb ball, to a 9 ft target.

Masters Scaled 55+

Men: Deadlift 135 lb, and throw 14 lb ball, to a 9 ft target.

Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.

*both men and women perform hand release push ups.

Squat Clean (12 min to find 1RM)

Mobility

Focus:

Couch 2 min each leg

Pigeon 2 min each leg

Flow:

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

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