CrossFit – Mon, Aug 4 Warm-Up: Mobility :30/:30 Pigeon Pose :30/:30 Scorpion Stretch :30 Puppy Dog Pose General and Specific Activation Work 9:00 EMOM minute 1: Cardio Choice minute 2: *Barbell Complex minute 3: 8 Box Jumps *Barbell Complex = 6 Tall Muscle Clean + 6 Front Squat + 6 Bradford Press with Lockout Complete
CrossFit – Sun, Aug 3 General Prep 3 Sets: for Quality :45 Bike @ increasing intensities 10 Alternating Curtsy Lunges 15 Banded Good Mornings :30/:30 Side Plank :30 Alternating Dead-Bugs Primer 3 Sets 10 Lateral Bar Hops 6 Deadlifts (Building to Working Loads) 6/4 Calorie Echo Bike @ Hard intensity “Limit Approaching Zero” (Time) For
CrossFit – Sat, Aug 2 General Body Heat 3 Sets: For Quality 200m Run 10 Alternating Arm Swings 10 Back Slaps 20 Bear Plank Shoulder Taps :15 Dead-Hang + :15 Active Hang (From Pull-Up Bar) Barbell Primer 2-3 Rounds 3 Burpee Pull-Ups 5-7 Dumbbell Bench Press @ Building to Working Loads “Distributive Property” (Time) 10
CrossFit – Fri, Aug 1 Warm-Up: 1:30-2:00 Cardio Choice — 2 Sets: For Quality 5/5 Kettlebell Windmill 10 Alternating Single Arm Kettlebell Swings 5/5 Single Arm Rotational Ring Row :10 Ring Support Hold 10 Bar Kip Swings Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings
CrossFit – Thu, Jul 31 General Prep 2 Sets: For Quality :30 second Jump Rope 10 Alternating Scorpions 10 Alternating Iron Cross Stretch :20 Down Dog Calf Gas Pedals 10 Down Dog Toe Touches Specific Barbell Prep (Checkmark) 3 Hang Muscle Snatch 3 Hang Power Snatch 3 Overhead Squats 3 Hang Squat Snatch Then.. 3-5
