Your Worst Trip Ever

25
Sep

Your Worst Trip Ever

CrossFit Tactical Strength – CrossFit

Warm-up

Animal Warm Up (No Measure)

2 Rounds 50′ (Width of the Gym)

Bear Crawl

Crab Walk

Inch Worm

Camel Walk

Spiderman

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

Movement Prep

Move from hip bridges to goblet squats with no rest. It doesn’t have be heavy but we must move thru quickly.

Hip Bridge (3×15)

laying flat on the floor, press hips up through the floor squeezing the glutes at the top.
95/135 3 Second Pause at top of each rep!!!

Goblet Squat (3×8)

Tempo = 33×1

Super Set with hip bridges

Strength

Front Squat (3-3-3-3-3)

Low Box (Below Parallel + Chains

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP in 3:

10 Deadlifts 135/95

10 Bar Facing Burpees

10 Push Press 135/95
Rest 3 Minutes between rounds

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