Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
10 Wall Scap Slides
Flexibility:
5 each way Thread the Needle
5 each way Seated Hip Openers
20-30 seconds each side Straight Arm Across Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Standing Pigeon Stretch (ankle on opposite knee, hold onto Rig if needed)
Movement:
20 Shoulder Taps
10 Infant Squats
Specific Warm-up Prep:
2 Rounds
10 Muscle Snatch @empty barbell or PVC
5 Overhead Squats @empty barbell or PVC
Specific Warm-up
Complex: 4 sets
Power Snatch + Overhead Squat @40-50% (or 1 Squat Snatch @40-65% if the more advanced athletes would like to do Squat Snatch today and test it next week)
Power Snatch (EMOM 10
1 Power Snatch @73-78%)
WOD (AMRAP – Rounds & Reps)
AMRAP 14
12 Pull-ups
10 Box Jumps @24/20”
100m Run
WOD Prep
Alt. EMOM 4
M1: 5-7 Pull-ups
M2: 4-6 Box Jumps
—then—
100m Run
WOD
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
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