CrossFit - Tue, Apr 15 – CrossFit Sacrifice

CrossFit – Tue, Apr 15

Suggested Warm-Up

Warm-Up

4 ROUNDS

:20 Moderate Bike

:10 Easy Bike

Into…

2-3 ROUNDS

10 Good Mornings (RND 2+3: BB RDL)

5 Cat/Cows

10 Deadbugs

5/5 Fire Hydrants

10 Glute Bridge Ups

Into…

4 ROUNDS

:20 Hard Bike

:10 Easy Rest

Strength – All

Deadlift (Every 3 MINS for 15 MINS
5×5*)

*Keep weight Moderate across all Sets.

(Score is Weight)

Workout – Performance

EMOM x 14 MINUTES (Calories)

MIN 1 – 8 Deadlifts (255/175) + Max Cal Bike

MIN 2 – Rest

(Score is Total Cals)

KG BB: (115/79)

Workout – Fitness

EMOM x 14 MINUTES (Calories)

MIN 1 – 8 Deadlifts (185/135) + Max Cal Bike

MIN 2 – Rest

(Score is Total Cals)

KG BB: (85/60)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 Cat/ Cows

10 Alt. Deadbugs

20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Pin Front Squats* (5 Rounds for reps)

1×5 (70%)

1×5 (80%)

3×5 (90-95%)

*Set up J-Hooks & Barbell so that you start at the bottom of your Front Squat. You will then forcefully drive up out of the bottom and return back to the start position with a full stop. This is meant to strengthen the bottom position and build explosiveness out of the bottom of your catch position.

*Weight is based off 1RM Clean & Jerk.

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 5 SETS*

2 Scap Pull-Ups

2 Small Kip Swings

2 Dynamic Kip Swings

1 Hips to Rings

*All sets to be completed on Rings.

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Tue, Apr 15