ACTIVATION

2-3 rounds, 30-sec rest between rounds.

Wall shoulder hinge – Hands at shoulder height, pressing into the wall. Bending at the hips until your arms are either side of your ears. Feeling stretch in front of shoulders/chest. Avoid shoulders lifting towards ears – 7 reps.

Day off

PREPARATION

2 rounds

• Supine internal/external rotation smash with lacrosse ball – Keeping shoulder down throughout movement (i.e. not allowing it to lift off ball or round forward). The forearm should be the only moving body part during mobilisation – 7 reps internal and external rotation each side.

• Arm across body, shoulder adduction stretch – Bring arm across body, elbow bent. Grasp arm above the elbow with opposite hand to facilitate stretch in back of shoulder – 30 sec each side.

CrossFit Games Event 4
10-9-8-7-6-5-4-3-2-1 reps for time of

• Thrusters
• Wall walks

♀ 135 lb. (Virtual Games use 65 lb.)
♂ 185 lb. (Virtual Games use 95 lb.)

3x7 medium weight

3x2 @80-85%

4x 2+2 @75-80%

3x 3+3+3

1A) Shoulder press 3x1x95%
1B) copenhagen plank 3x(30s+30s)

10 x 5sec Hold:
Bird Dog Planks (alt. L & R every 5sec)
- Straight arms and legs

Rest 1:00

10 x 5sec Hold:
Dead Bugs (alt. L & R every 5sec)

Rest 1:00

3 Rounds of:
20sec Elbow Side Plank L
20sec Rest
20sec Elbow Side Plank R
20sec Rest

Rest 1:00

10 x 5sec Hold:
Bird Dog Planks (alt. L & R every 5sec)
- Straight arms and legs

Rest 1:00

10 x 5sec Hold:
Dead Bugs (alt. L & R every 5sec)