CrossFit – Sat, Oct 11 Warm-up (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Row 15 Banded Pull Aparts 5 Inchworm Push-Ups 10 Hollow Rocks + 10 second Hollow Hold 5/5 Single Arm Dumbbell High Pull 5/5 Single Arm Dumbbell Strict Press Specific Prep 2 Sets: 4 Floor Press 6 GHD Sit-Ups 6 Alternating Dumbbell
CrossFit – Fri, Oct 10 Warm-up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8 Alternating Box Step-Ups + 4 Box Jumps 8/8 Single-Leg Barbell Romanian Deadlift 10 Dead-Bugs 10 Bird-Dogs Specific Deadlift Prep and
CrossFit – Thu, Oct 9 Warm-Up (Checkmark) General Warm-Up: 2:00 Cardio Choice – 2 Sets 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows 12 Deep Lunge Mountain Climbers 10 Down Dog Toe Touches 8/8 Quadruped Throacic Rotations – 2 Sets: For Quality 8 Bradform Press with Lockout 4 No Jump Burpees 4 Jump Pull-Ups with
CrossFit – Wed, Oct 8 Warm-up (Checkmark) General Warm-Up 2 Sets, For Quality 200m Run :30 Jump Rope (Running Singles, Singles, Double Unders) 10m A Skips 10m B-Skips 2x (10m/10m) Lateral Shuffle Row Skill Work 2 Sets -30sec Arms Only Rowing -30sec Body and Arms Only Rowing -30sec Legs and Body Only (straight arms) -:30sec
CrossFit – Tue, Oct 7 Warm-up (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 8 Medball Deadlifts + 8 Medball Front Squats 10 Medball Straight Leg Sit-Ups 10 Deep Squat Thoracic Rotations Specific Warm-Up: 5 Back Squats @ 50-55% 5 Back Squats@ 55-60% 3 Back Squats @ 60-65% – Then Load to Working
