A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: We're challenging the shoulder in two different planes of motion, and breaking it up with a run in between. Don't push the pace today.
- Equipment: Medium weight, light weight, medium band, bench/chair

B) WARMUP
4 Rounds:
8 Plank Waves total:
6 Scapular Push-ups
4 Scorpion Stretches total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 8-12 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
8 Strict Handstand Push-ups
200 Meter Run
4 Wall Walks
200 Meter Run
– Goal: Nasal breathing, challenging pace.
- Alternatives to Run
200 Meter Row
50 Double Unders
60 High Knees or Penguin Taps
60 KB March Total

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSHUP
4 x 8-12 3s up 3s down. Rest 60s.
- Use incline angle if needed
C3) TABLE ROW
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
As above, scale with pike push-ups

E) WORLDS GREATEST STRETCH
As above.

45 sec work/ 15 sec rest
4 rounds:
A. Flutter kick
B. Hanging L-position hold
C. Turttle position reach
D. Plank hold

A,
3-Position Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

High Hang + Hang + Floor
2 sets of 2x(1+1+1+1)
3 sets of 1x(1+1+1+1)

Use 60% 1RM for the sets of 2 and 65% 1RM for the singles.

B,
CrossFit Games Open 21.2
TBA

C,
3 rounds for quality of:
10 W-Y Negatives
10 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

Rest as needed between each round.

WOD
every 2min. for 14 min.
6+6 KB/DB push press
10-20 burpee

3 sets
1:00 Air bike (add speed each round)
10+10 banded side steps
5 banded hip bridges (pause 1 sec)
5 inch worm with push up
5+5 reverse lunge
5+5 half kneeling press

25 Overhead Squats (35/25kg)
20 Single Dumbbell Hang Clean and Jerks (22.5/15kg)
15 Toes to Bar

WOD
12min. amrap
20x (walking )lunge
7-15x push up
20-30s plank

• 2rds:
  45s. Row/Bike/Run
  9 Squat
  7 Ring row
  5 Push up

• 2 rds:
  10-20 DU's
  2-3 Wall walk

• 2 rds:
  6 OHS
  6 DB clean & jerk
  6 T2B

• Mobility...

• Practice HS walk

WOD
4rds
12x goblet squat
rest 60s
7+7 one leg hip thrust
rest 60s
+
plank tabata

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster