CFS 2 Event 1 Frantasy Land & Event 2 1RM Deadlift

MOBILITY WOD-EPISODE 11-IMPROVE YOUR ROUNDED BACK IN THE SQUAT AND DEADLIFT

SUPER YOUTH, BEGINNER & MASTERS 50-59yrs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) CrossFit Games Team Event Team Fifties Modified-Athlete A & B Partition as needed 100 calorie row, 100 Abmat Situps, 100 Wallballs 9/6kg 9ft, 100 Box Jump Overs 20/12"

FROM THE COACH (A)  (B)  (C)  (D)

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) CrossFit Games Team Event Team Fifties Modified-Athlete A & B Partition as needed 100 calorie row, 100 GHD Situps, 100 Wallballs 9/6kg 10ft, 100 Box Jump Overs 24/20

FROM THE COACH (A)  (B)  (C) 

ADVANCED & MASTERS 40-49yrs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) CFS 2 Event 1-Frantasy Land Modified (20min Cap)-Athlete A 21-15-9 Thrusters 43/30kg, Pullups, Athlete B 15-12-9 Thrusters 50/35kg C2Bar, Athlete A&B Partition 12-9-6 Thrusters 60/40kg, Bar Muscle Ups

(D) CFS 2 Event 2-1RM Deadlift (6min Cap)-Each Athletes has 6mins to complete their heaviest deadlift. Sumo or Conventional 

FROM THE COACH (A)  (B)  (C)  (D)

ADVANCED STRENGTH ONLY

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench

(D) 3 Sets 8-12reps KB Incline Bench AHAP for Rep Range

(E) 100 Close Grip Bench 10kg bar

FROM THE COACH (A)  (B)  (C) Anyway, bands, KB & Chains (D) Build to a weight that you can do no more then 12 reps, no less then 8 then complete your 3 sets  (E) Don't let go of the bar till all 100 are completed