Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 reps of 5 seconds each Up Dog to Down Dog
5 Scorpions each way
Flexibility:
20-30 seconds each side Lat Stretch on Rig
15 second Hang From Rig
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Standing Groin Stretch
Movement:
10/10 Leg Swings (Front to Back/Side to Side)
10yd Straight Leg Marches
10yd Lunge and Reach Overhead
Specific Warm-up Prep:
2 Rounds
10 Snatch Grip Bent Over Rows @empty barbell
10 Back Rack Lunges (5 each leg)
WOD Prep
Alt. EMOM 6
M1: 2 Power Snatch + 4 Back Rack Lunges @light weight
M2: 30 second Row (20 seconds if you need to share)
M3: 6 Partner MB Sit-ups
WOD (Time)
Partner 4 Rounds For Time
6 Complex: 3 Power Snatch + 6 Barbell Back Rack Lunges @95/65
30/27/24 Calorie Row (male/mixed/female)
30 Partner MB Sit-ups @20/14
SCORE: Time
GOAL: 24:00-28:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
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