Warmup:
- 30sec Samson Stretch
- 15 Overhead Squat (wall-facing w/ PVC)
- 15 Sit-up
- 15 Back Extension
- 15 Pull-up
- 15 Dip
A. Squat Clean
- 1 Rep Max
- 15 Minutes to establish
- Rest as needed
B. EMOM 20: 1 min at each station
- Station #1= Row/ Bike for Calories
- Station #1= Lying Leg Raises
- Station #2= KB or DB Walking Lunge for 50ft (70/55#)
- Station #3= Rest 1 min
*SPRINT the Row/ Bike! **Score is total calories
From CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 08 – April 2003
The “Samson” stretch:
1. Lace fingers and turn palms outward locking arms
2. Push arms and hands out to horizontal
3. Push hands forward and head back getting nose as far away from hands as possible
4. Keep gaze straight ahead
5. Push arms to overhead
6. Push hands hard towards ceiling
7. Keep arms perpendicular to floor
8. Keep palms turned to ceiling
9. Close space between head and arms by raising shoulders
10. Lunge as far forward as possible with one leg
11. Let trailing leg’s knee settle to ground
12. Push hips forward feeling stretch in front leg and back
13. Maintain push to ceiling, perpendicular arms, closed arm-head gap, gaze forward
14. Hold for 30 seconds
15. Repeat with other leg
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