Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10/10 Leg Swings (front to back/side to side)

20-30 seconds Standing Hamstring Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

5 reps of 5 seconds Up Dog

10yd Walking Hip Openers

10yd Lunge and Rotate

10 Infant Squats

—then—

2 Rounds

10 Back Squats @empty barbell

20 Scissor Kicks

Specific Warm-up

Round 1: 5 Tempo Back Squats @40%

Round 2: 4 Tempo Back Squats @50%

Round 3: 3 Tempo Back Squats @60%

Strength (Weight)

Tempo Back Squats 5×2 (31X) @70-80%

WOD (Time)

50/40 Calorie Row

25 Power Cleans @135/95

100 Double Unders

25 Thrusters @95/65
WOD Prep

Alt. EMOM 6

M1: 30 second Row

M2: 4 Power Cleans + 2 Thrusters

M3: 10 Double Unders

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