Youtor
CrossFit Open 204 First Thoughts TTT THROWDOWN
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=KKjbzklFXP0
πͺπππ-πππβ£ • πππ§ππ«ππ₯ ππ«ππ©β£ • 2min Row slowly ramping up pace β£ • 6-12 Unweighted Box Step ups β£ • 2min Bike slowly ramping up paceβ£ • 4-6 Feet together squats (assisted as needed) β£ • x2-4 sets based on feel β£ • β£ • Joint/Movement Prepβ£ • A. Bounding Prep: β£ • -Assisted Pogo Jumps β£ • Side to Side Line Jumps β£ • Speed Steps β£ • Power Skips β£ • -Broad Jumps β£ • B. Pistol/Squatting Prep: β£ • See warm-up in throwdown videoβ£ • C. Hinging/Low Back: β£ • McGills Big 3 β£ • -Tall Kneeling Banded Hip Hinge β£ • Glute Bridges β£ • Cook Squat β£ • -Sled Push (high handles) β£ • β£ • ππ©πππ’ππ’π ππ«ππ©β£ • A. Box Jump - practice technique you will use for workout β£ • B. Pistol; spend time finding a rhythm and come up with gameplan for workout β£ • C. Clean and Jerk; build to at least second to last bar you plan to hit in workout β£ • +β£ • 2-4 sets @ comp paceβ£ • 90 Sec Row ramping up pace every 30 seconds β£ • into: β£ • 6-8 Box Jumps β£ • 4-6 Clean and Jerks @ first bar β£ • 6-8 pistolsβ£ • 1-2 @ heavier bar (you choose load here - plan on varying load. Try to build to the barbell that will start to give you trouble but that you can still move with confidence) β£ • rest 2-3min bw sets β£ • …β£ • rest 5-10min… and go! • #crossfitopen #20point4
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