WODs
 | Mon, Jun 10 2019 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (286 days ago) |
| CTM 20190610 Warmup and Primer | CTM 20190610 CTM WOD | CTM 20190610 CTM Strength |
CTM 20190610 Warmup and Primer(Weight) Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total Pectoral Mash - 1:00 Each Side Thoracic Opener (Barbell) Banded Shoulder Distraction - 1:00 Each Side Wrist Stretches - 15-20 seconds each position, 2 Rds Banded Hamstring Distraction - 1:00 Each Leg Couch Stretch - 2:00 Each Leg Pigeon Pose – 2:00 each side Dorsiflexion (Ankle) - 1 minute per foot ACTIVATION 2 Rounds, Not for Time: 1:00 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) 3 Russian Baby Makers Into 2 Rounds, Not for Time: 1:00 Light Bike :30s Cossack Squat :30s Warrior Squat 5 Waiter Squats (each side) Into 2 Rounds: 1:00 Thoracic Opener (Barbell) - Video 1:00 (:30s each side) Dorsiflexion - Video If we have access, complete CrossOver Symmetry Activation Protocol here along with the Hip Halo protocol. Snatch Warmup Empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Overhead Squats 2 Sets: 5 Muscle Snatches 4 Overhead Squats 3 Pausing Snatch Balances (2s pause in catch) Free to add light loading to the complex. PRIMER From the 0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat From the 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance Primer Set #3 (workout intensity): 6 Hang Squat Snatches 30 Double-Unders 2 Hang Squat Snatches Hang Squat Snatch (build to heavy) 3 sets of 1
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