Sunday, October 25

Championship Sunday -- Arrival ~ 8:30 - Start time ~9:15a

1) Warm-Up:
With a partner team of 3 complete:
Row 4k
*Switch every 250m, when you get off the rower complete 3-5 Thrusters + 3-5 Pull-ups
**Pace the row to be ~1:40/1:52/500m**

2) "Bergeron Beep Test"
EMOM until failure:
7 Thrusters @ 75/55
7 Pull-Ups
7 Burpees

"Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year."
3) EMOM15:
Mins 1-5: 3 Power Cleans @ 65-70%
Mins 6-10: 3 Jerks @ same weight
Mins 11-15: 1+1 Power Clean + Jerk (aka 1 C&J, drop, 1 C&J) @ same weight

4) Shoulder Care:
Run through Bulletproof Shoulders: Video
a) Side-Plank Reverse Fly - 20 Reps/Side
b) Modified Y-Push-Up Hold - 15seconds/side - 3x/side.
c) Scap Push-Ups - 15 reps, controlled. 
d) T's - 5 Reps + Overload - x 4-5
e) W's - 5 Reps + Overload - x 4-5
f) Cuff Isolation - 15x/side (Stay within yourself, don't go too heavy)