CrossFit – Thu, Jun 12

2 Sets: For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility:

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

3 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Front Squat

Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day

Stimulus: Absolute Strength Development and Test

Cues:

• Front Squat: Root through the feet, push up through the elbows and flex the belly.
• Push Press: Vertical dip and drive, keep the elbows underneath and slightly in front of the bar, and finish strong overhead with the bar centered over midline.

Modifications:

For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it’s the range of motion that is creating the biggest limitation or pain here.

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold