CrossFit – Wed, Jul 30 Warm-Up: 3 Sets: For Quality 200m Run 15/12 Calorie Row 10 Air Squats 10/10 Bird Dog From Crawling 10/10 Dead-Bugs — Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout “Inversely Correlated” (Time) For Time: 10 Wall Walks 200m Run 30/24 Calorie
CrossFit – Tue, Jul 29 General Prep 2 Sets: 1:00 Bike 10 Down Dog Toe Touches 10 Dual Dumbbell Deadlift 10 Dual Dumbbell Front Squats 5 No Jump Burpees Specific Barbell Prep 2 Sets: 3 Tall Muscle Cleans 3 Front Squats 3 Press in Split 3 Hang Power Clean 3 Hang Squat Cleans 3 Split
CrossFit – Mon, Jul 28 General Prep 10:00, For Quality 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 10 Air Squats 10 Hollow Rocks :15 Passive Hang + :15 Active Hang Specific Barbell Prep Take 7 minutes Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing
CrossFit – Sun, Jul 27 General Prep 3 Sets: For Quality 200m Run 12 Glute Bridge Bench Band Pull Apart 10 Air Squats + 5 Jump Squats 8-10 Elevated Push-Ups (Off Bench or Box) Specific Prep 3 Bench Press @ 40-50% 5-7 Wall Balls 3 Bench Press @ 50-60% 5-7 Wall Balls 3 Bench Press
CrossFit – Sat, Jul 26 General Body Heat 2:00 – 3:00 Cardio Choice — 2 Sets 10 Bend and Bows 5 Inchworm to Hollow Hold (2sec on each) 10 Alternating Box Step-Ups 10 Alternating V-Ups + 10 sec Hollow Hold Warm-Up Game “PVC Chaos” Equipment: 1 PVC pipe per person * How to Play: Athletes
