01/25/0222
CrossFit 45 North – CrossFit
15.5 Warm up (No Measure)
This is the gasser we have been hoping for!
These are all suggestions to get body mobile
Hip, Thoracic, Forearm and Shoulder mobility will be key for the Thrusters.
For Hips – Banded hip stretches, froggie, herkie, hip rotations (internal and external), cobra, russian baby makers.
Low back stretches – right leg over left look over the shoulder
T-spine – rotations with feet pointed in, roller with hips up, roller with kb anchor (arms above head).
Shoulder/hips – pike to pigeon, pike to cousin
Shoulders – unlock lats, serratus, triceps via roller, barbell, gas pedal the shoulders with voodoo bands, barbell on back with elbows up.
For the row – hamstrings, glutes, shoulders and lats
For the glutes – side steps down and back a few times – get them firing. Bulgarian split squats – 2 sets of 10 on each leg.
While warming up for this – take note of the pacing on the rower. Take a quick look at what distance the calories end up being. Play around for 5 to 10 minutes and and after you start feeing warm incorporate air squats and lunges in between sets. For example – row 10 calories, do 10 air squats, 10 lunges. Catch your breath and do it again.
Grab a barbell and start warming up overhead with bar behind the neck to get the finish position dialed in and warm. Move the bar to the front and work on push presses. All very light weight.
Then move to front squats and finally to thrusters. Take 3 sets to warm up to working weight of 5 reps, 3 reps and 3 reps.
Will need to have engine primed going into this work out. Can not have the row be your warm up. DO whatever you need to feel like you are ready. Is it a combo of rows a few thrusters and some burpees? You could do three sets of 3 to 5 cal row, 2 to 3 thrusters, 4 burpees. Rest 1 minute between efforts and each round be harder than the previous one.
Have a plan for your thrusters, row steady and have fun. This is the last one folks! Have fun and don’t hold back!
This was our class warm up suggestions from 2015. Up to coach how to utilize this info. Have fun and partner up for your WOD!
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
We will run this “Open Style” with two heats per class. Each person will have a judge. Getting ready for the CF Open!!
Metcon (Time)
45 North at home:
27 Odd Object thrusters
600m Run
21 Odd object thrusters
400m run
15 odd object thrusters
200m Run
9 Odd object thrusters
100m run
