Warm Up 

Barbell complex #3

1. Deadlift

2. Back squat

3. Good morning

4. Press from behind the neck

5. Front squat

6. Press from the front

7. Thruster

WOD

21-15-9

(Men 95#/ Women 65#)

Thrusters 

SDHP

Sorce- Westside Barbell

The upper back is one of the most important links in the posterior chain. A weak upper back can cause you to lose your torso posture during squats, lose your arch during bench, and miss deadlifts at lockout.

Considering the important role this muscle group plays in the squat, bench, and deadlift, it is crucial to develop these muscles properly. Here are exercises and guidelines to explain how to include upper back training into your accessory work.

FACE PULLS / BAND PULL APARTS

These two are included together because they are an interchangeable week to week option to finish up your upper back training. For face pulls, you will want to use the tricep rope. Initiate the pull by utilizing your upper back and rear deltoids while keeping your elbows elevated at about ear level.

You should lockout with your elbows at ear height with your hands elevated at forehead level. Band pull aparts are performed with a mini-band or light-band at chest level. Focus on using your upper back and rear delts to initiate the pull.

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Warm Up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m

7. Band walks (Lateral)

8. Shuttle run 50m x2

WOD

4 rounds of:

3 minute run

10 Lunge complex L/R

(Froward lunge + Revers lunge + Lateral lunge)

Sorce- CrossFit

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

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Warm up 

Body weight warm up #3

3x 10 reps

1. Jump lunges

2. Push-ups + toe taps

3. Single leg bridge

4. Multi-direction leg swings

5. Pull-ups/ Ring/TRX/ sheet rows

6. Dips (rings/ box/bench/chair)

Partner WOD

Complete the following:

8x sprint 20 seconds

7x complex

(3 knee tuck + 3 squat jumps)

6x SB G2S, 3 reps