(A) Mobility (B) Glute Activation-50 Banded Reverse Hypers each leg (C) Warm Up-3 Rounds 1 L-Sit Rope Climb, 3 Strict Bar M/U, 15 Banded Deadlifts (D) Conventional Deadlift-Work on your Limitations (E) Individually for time-3 Rounds 40, 30, 20 either Pullups, Pushups or Sit Ups 10 Deadlifts@65%1rm, 5 Bar Muscle Ups (F) Mobility

SUPER YOUTH, BEGINNERS  

(A) Mobility 

(B) Glute Activation-Banded Reverse Hypers each leg

(C) Warm Up-3 Rounds 1 Rope Climb, 5 Strict Pushups, 3 Pullups

(D) Conventional Deadlift-Work to the Limits of your movement

(E) Individually for time-3 Rounds 20, 10, 5 either Jumping Pullups, Pushups or Sit Ups 10 Deadlifts@65%1rm

(F) Mobility

FROM THE COACH (A) See coach about your limitations. (B) Unbroken. Go till it burns (C) This is your time to get stronger in your gymnastic movements (D) This is your time to learn more about the movement & to get stronger (E) From your barbara workout, choose the weakest movement for the 30reps & your strongest for the 10 reps. If you have a strong bar M/U do the advanced workout and rep range (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

INTERMEDIATE & MASTERS 50-59YRSs  

(A) Mobility 

(B) Glute Activation-50 Banded Reverse Hypers each leg

(C) Warm Up-3 Rounds 1 Rope Climb, 3 Bar M/U, 15 Banded Deadlifts

(D) Conventional Deadlift-Work on your Limitations

(E) Individually for time-3 Rounds 30, 20, 10 either Pullups, Pushups or Sit Ups 10 Deadlifts@65%1rm

(F) Mobility

FROM THE COACH (A) See coach about your limitations. (B) Unbroken  (C) Banded deadlifts is without the bar, just the band. If you don't have a bar M/U use a band (D) No heavier then 65%  (E) From your barbara workout, choose the weakest movement for the 30reps & your strongest for the 10 reps. If you have a strong bar M/U do the advanced workout and rep range (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED & MASTERS 40-49YRS  

(A) Mobility 

(B) Glute Activation-50 Banded Reverse Hypers each leg

(C) Warm Up-3 Rounds 1 L-Sit Rope Climb, 3 Strict Bar M/U, 15 Banded Deadlifts

(D) Conventional Deadlift-Work on your Limitations

(E) Individually for time-3 Rounds 40, 30, 20 either Pullups, Pushups or Sit Ups 10 Deadlifts@65%1rm, 5 Bar Muscle Ups 

(F) Mobility

FROM THE COACH (A) See coach about your limitations. (B) Unbroken  (C) Banded deadlifts is without the bar, just the band. If you don't have a strict bar M/U use a band (D) No heavier then 65%  (E) From your barbara workout, choose the weakest movement for the 40reps & your strongest for the 20 reps (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED STRENGTH ONLY-WELCOME BACK TO CROSSFIT WOODY