18 March 2016

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Article: Hip Demands of the Upright Torso

16.4

Warm-up
3 rounds:
10 Kettlebell Swings (53/35#)
5 Thrusters (45/35#)
5 Burpees

Mobility
T-Spine Smash (balls)
Lumbar Smash (balls)
Side Hip S&F (ball)
Shoulder S&F (ball)
Lat Distraction (band)

Metcon
Warm-up
3 Rounds:
10 DL (135/95 || 95/65#)
5 Wall Ball (20/14/10#)
5 SDLHP (135/95 || 95/65#)
3-10 Hand-Release Push-ups

Then set-up and begin ...

2 Rounds:
5 DL (WOD wt)
5 Wall Ball (20/14/10#)
5 Cal Row
3-5 HSPU (HRPU)

Rx: CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit Games Open 16.4 Teens (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 - 135# Deadlift + 14# Wall-Ball
Boys 16-17 - 185# Deadlift + 20# Wall-Ball
Girls 14-15 - 95# Deadlift + 10# Wall-Ball
Girls 16-17 - 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 Teens Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand-Release Push-ups

Boys 14-15 - 95# Deadlift + 14# Wall-Ball
Boys 16-17 - 135# Deadlift + 14# Wall-Ball
Girls 14-15 - 65# Deadlift + 10# Wall-Ball
Girls 16-17 - 95# Deadlift + 10# Wall-Ball

Warm-Down
800m Run / 1k Row / 2k Bike
repeat mobility as required