A. Context : Competition
Context : Competition
Pacing for your best score on a FGB style workout like this.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Sets of :
2 Crab Bridge,
10 – 15 Hollow Rocks,
8 Air SquatsScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 3 Sets of 5 with an Empty bar :
Shoulder Press,
Push Press,
Push Jerk,
Reverse LungeScoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Practice :
Practice :
Spend 8 minutes working up to a challenging Jerk out of the rack (80-90%), or perform 4 reps on the minute for 5 minutes from the floor (at 50-60%)Scoring: Not Scored
F. The Ghost
For 6 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Calories of Rowing
– Burpee
– Double-Under
Rest 1 minute between each round
Try for as many reps as possible of EACH exercise, not just total score.