January 10, 2020

January 10, 2020

1/10/10

Warm-up
Warm-up
MOBILITY
Pike Stretch: 2 Minutes

Straddle Stretch: 2 Minutes

Child’s Pose: 2 Minutes

ACTIVATION
Row Warmup
300 Meter Row

2 Rounds
5 Inchworms Video
10 Spiderman + Reach (5/Side) (Same as "Worlds Greatest Stretch)
20 Glute Bridges
40 Second Front Plank

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Front Squat (1X9)
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

* Percentage of 1RM

Metcon
Marston (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

*Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

*Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

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