Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 each way Iron Crosses

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Pigeon Stretch

5 reps of 5 seconds each Up Dog to Child’s Pose

20-30 seconds Seated Groin Stretch

10yd Walking Hip Openers

10yd Inverted Toe Touches

10yd Lunge and Rotate

10yd Burpee Broad Jumps

—then—

2 Rounds

10 Front Squats @empty barbell

10 Lying Leg Raises

Specific Warm-up

Round 1: 6 Front Squats @40%

Round 2: 4 Front Squats @50%

Round 3: 2 Front Squats @60%

Round 4: 1 Front Squat @70%

Front Squat (Front Squat 5×3 @75-85%)

WOD (Time)

5 Rounds For Time

10 Handstand Push-ups

10 Toes to Bar

100m Run
WOD Prep

Alt. EMOM 6

M1: 3-6 Handstand Push-ups

M2: 3-6 Toes to Bar

M3: 100m Run

FOCUS/STRATEGY:

OF NOTE: our pre-test workout had 10 to 1 on both of the skill movements which is 55 total reps, today is 50 total, but keeping the higher rep each round, great practice to get ready for the post-test