CrossFit – Wed, Jul 9 General Prep 500/450m Row @ Easy Pace — 2 Sets: For Quality 10 Kettlebell Single Leg Romanian Deadlifts 8 Kettlebell Taters 10 Goblet Cossack Squats Specific Prep w/ Empty Barbell 8 Romanian Deadlifts 6 Tall Muscle Clean 10 Behind the Neck Elbow Punch Throughs 8 Barbell Reactive Quarter Squat Jumps
CrossFit – Tue, Jul 8 General Prep 2 Sets: For Quality 200m Run or 15/11 Calorie Echo Bike 30 sec Jump Rope Practice :15 Dead-Hang + 15 Active Hang 8-10 Bar Kip Swings 8-10 Ring Rows or 6/6 Single Arm Ring Rows Then go through BMU progressions: –Box Transition BMU –Banded BMU “Boone’s Gauntlet” (2
CrossFit – Mon, Jul 7 General Prep 2 Sets: For Quality 10 Cat Cows 10/10 Bird Dogs 10/10 Quadruped Thoracic Rotations 6 Inchworm Push-Ups 10 Plate Ground to Overhead 10 Overhead Plate Press + 10 sec Overhead Hold Specific Prep – Empty Barbell 5 Barbell Strict Press + 8 Barbell Push Press 5 Tempo Push-Ups
CrossFit – Wed, Jul 2 General Prep 3 Sets: For Quality 10 Bootstrap Squats 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 5 Tall Muscle Cleans 5 Front Squats 3 Hang Squat Cleans Specific Prep 1.1.1 Squat Cleans @ 50% 4 Bench Press @ 50% 10 Wall Balls 1.1.1 Squat Cleans @ 60% 4 Bench
CrossFit – Tue, Jul 1 Mobility and Activation Work 1:00 Seated Straddle w/ Alt. Toe Touches 10/10 Half Kneeling Kettlebell Upside Down Press 10/10 Bird Dogs General Prep 2 Sets: For Quality Empty Barbell 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Hang Power Snatch 10 Deep Lunge Mountain Climbers 5 No Jump
