Ft. Ben Fit

Announcements

WE NEED YOUR HELP!

Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you.

If you’d like to help, please put your name and times you can help HERE.

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

10 Wall Scap Slides

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

15 second Hang from Rig

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

10yd Lunge and Reach Overhead

10yd Walking Pigeon Stretch (ankle on opposite knee)

20 Shoulder Taps

20 Mountain Climbers

—then—

2 Rounds

10 Shoulder to Overhead @empty barbell

10 Barbell Bent Over Rows @empty barbell

Specific Warm-up

Round 1: 5 Push Jerk @light weight + 10 Double DB Reverse Flys

Round 2: 4 Push Jerk @moderate weight + 8 Double DB Reverse Flys

Round 3: 3 Push Jerk @just below starting weight + 6 Double DB Reverse Flys

Push Jerk (Weightlifting Variable Reps & Sets)

WOD (Time)

For Time

400m Run

20 Hang Power Snatch @75/55

200m Run

15 Hang Power Snatch @95/65

100m Run

10 Hang Power Snatch @115/80
WOD Prep

Alt. EMOM 6

M1: 100m Run

M2: 5 Hang Power Snatch

WOD

SCORE: Time

GOAL: 8:00-10:00

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent