CrossFit I35 @ Full Throttle Fitness Workout of the Day Friday, June 18th, 2021
WARMUP
30 Seconds
Active Samson
PVC Pass Throughs
PVC Overhead Squats
Active Spidermans
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats
Try to Get More Narrow with Each Set on PVC
MOBILITY
Couch Stretch: 1 Minute Each Side
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
Movement Prep
5 Pausing Overhead Squats (3s in Bottom)
5 Overhead Squats
Movement Prep
10 Second Finish Position Hold
5 Sumo Deadlifts
5 Sumo Deadlift + Shrug
5 Sumo Deadlift High Pulls (Slow)
5 Sumo Deadlift High Pulls (Fast)
Strength
OVERHEAD SQUAT
Take 10 Minutes to work up to a 3 rep max effort
PRACTICE ROUND
1 Round
With Workout Weight:
5 Overhead Squats
4 Sumo Deadlift High Pulls
3 Chest to Bar Pull-ups
Workout of the Day
AMRAP 10:
15 Overhead Squats 95/65
12 Sumo Deadlift High Pulls 95/65
9 Chest to Bar Pull-ups
Scale bar weight so you can perform the overhead squats and sumo deadlift high pulls unbroken when fresh.
AFTER PARTY
Cool Down
Lats Foam Roll:
1-2 Minutes Each Side
Quads Foam Roll:
1-2 Minute Each Side
Upper Back Foam Roll:
1-2 Minutes
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