Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 Scorpions each way
Flexibility:
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Calf Stretch on Rig
Movement:
10 Glute Bridges
10 Infant Squats
Specific Warm-up Prep:
2 Rounds
10 Back Squats @empty barbell
10 Lying Leg Raises
Specific Warm-up
Round 1: 8 Back Squats @40%
Round 2: 6 Back Squats @50%
Round 3: 4 Back Squats @60%
Back Squat (Build to a 1 Rep Max Back Squat)
Max Day, LIGHT WEIGHT BABYYY!!
WOD (AMRAP – Reps)
AMREP 9
1,000m Run
Max Alt. DB Snatch with remaining time @50/35
WOD Prep
Alt. EMOM 4
M1: 100m Run
M2: 6-10 Alt. DB Snatch
WOD
SCORE: Reps
GOAL: 6:00 or less for the Run
PACE: Zero to 💯 real quick…push the pace
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