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Saturday, July 31st 2021

Warm-up
A. General
2 rounds @increasing intensity on each round
-1 min Row or Bike or Run or Jumping jacks
-30s push up to downward dog
-5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C. Specific
2 sets
10 glute bridges (hold top for 2sec)
5 Front rack elbow rotations
5 Thrusters @ tempo 3sec down
5 scap pulls + 5 Beat swings
3-5 CTB

Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

KG: 40/30
Score: Time
TC: 20 minutes

Scaling options
Beginner
33-27-21-15-9 reps for time of:
Light thrusters
Jumping CTB

Intermediate
33-27-21-15-9 reps for time of:
75/55-lb. thrusters
Assisted CTB

COMP
3 rounds
10 CTB
7 Thrusters @115/75
Right into
6 rounds
5 Bar Muscle-up
5 Thrusters @115/75

Extra Accessory
Metcon
EMOM 10minutes
Odd: 20-30 Sky touches
Even: 3-7 Strict TTB

Goal: Core endurance