Optimus Prime

Hammonasset CrossFit – CrossFit

Warm-up

45 Seconds

Medicine Ball Deadlifts

Alternating Bird Dogs

30 Seconds

Medicine Ball Ground to Overhead

Glute Bridges

15 Seconds

Medicine Ball Slams

Air Squats

*Performed with Workout Weight Medicine Ball

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

Wall Ball

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

Deadlift

*With an Empty Barbell: *

5 Pausing Floor Pushes (Start at Mid-Shin and Pause for 3 Seconds Just Below the Knee)

5 Hip Pushes (Start Just Below the Knee and Finish at the Top)

5 Deadlifts

*Build to Light Weight: *

5 Pausing Floor Pushes

5 Hip Pushes

5 Deadlifts

Weightlifting

Give athletes 15 minutes to build to a heavy 6, 4 and 2.

Deadlift

Deadlift

Deadlift

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

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