CrossFit – Wed, Jul 22
General Warm-Up
1:30 Cardio Choice
2 x
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Level 2:
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Level 1:
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)
Masters 55+:
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
Competitor:
18/13 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
:45 Hard Bike or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Max Dumbbell Bench Press in Remaining Time
Dumbbells: Heaviest Available
For Quality:
3 Sets
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
