Ben Lomond CrossFit – Group Class
Prep 10
1 set
:30/Side Banded Distracted Hamstring
:30/side Banded Distracted Pec Stretch
2 sets
400M Ski or Row
40 yds/Side Single Arm Overhead KB Carry
10 Alt 90/90 Hip Flow
2 Sets
10 Band Pull Aparts
10 Band Pass Throughs
10 Band Overhead Squats
Overhead Squat (#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps)
Every 2:00 for 6 sets execute 5 reps
RPE 15/20
These reps should be challenging but you should feel like there are 2 reps left in each set.
Squat Run Up (Time)
6 rounds for time:
10 Overhead Squat (95/65lb.)
100m Run
5 Bar Muscle Up
14:00 Time Cap
Score total time. Scale your weight to something you can do unbroken for the first 2 rounds at minimum. It should feel “light” when the workout begins.
Bar muscle up can be scaled to jumping bar muscle up, banded bar muscle up or a burpee + chest to bar/pull up.