How many State have you visited?

2
Oct

How many State have you visited?

CrossFit Tactical Strength – CrossFit

Warm-up

30/20/30 (No Measure)

30 Air Squats w/ mini band

20 PVC Pass Thrus

30 OHS w/mini bands

Mobility

Barbell Front Rack Stetch (No Measure)

Set up a bar in a squat rack. Hold Bar in a front rack position. Partner drives elbow up as you press down int your partner’s hands. 5 Seconds on 20 Seconds find new end range. Repeat 3-4 times each arm.

https://youtu.be/65aPibUASHA

Anterior Hip Distraction (No Measure)

Facing the rig, place band high on the hamstring, banded leg steps back and hold in a lunge stretching/distracting the back(banded) leg.

Strength

Thruster + Push Jerk (1 + 1)

1 Thruster

1 Push Jerk

EMOM Accessory

Odd: Half Kneeling Press

Even: 60 second plank

Half Kneeling Press (5 sets 6-8 reps)

Kneel on 1 knee press opposite arm overhead to full extension
5 sets alternating

Plank (5 x 60 seconds)

5 sets alternating

Metcon

Metcon (Time)

21-15-9 Reps for time

Back Squat 185/115

Kettlebell Swings 70/53 (American)

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