CrossFit – Fri, Jul 11 Matt Would Go (AMRAP – Rounds and Reps) 33 Min AMRAP 2 Clusters @ 205/155 19 Bar Facing Burpees 13 Bike Calories Cluster: This movement involves a Clean and a Thruster. To count as one rep, athlete must perform the Clean and the Thruster in one continuous movement. Intended Stimulus
CrossFit – Thu, Jul 10 General Prep 1:30-2:00 Cardio Choice — 2 Sets: For Quality 5/5 Kettlebell Windmill 10 Alternating Single Arm Kettlebell Swings :20/:20 Single Arm Plank :10-:15 Hollow Hold :10 -:15 Prone PVC Pipe Presses 10 Scapular Pull-Ups “Sunshine” (AMRAP – Rounds and Reps) 16:00 AMRAP 12/8 Strict Pull-Ups 20ft (6m) Handstand Walk
CrossFit – Wed, Jul 9 General Prep 500/450m Row @ Easy Pace — 2 Sets: For Quality 10 Kettlebell Single Leg Romanian Deadlifts 8 Kettlebell Taters 10 Goblet Cossack Squats Specific Prep w/ Empty Barbell 8 Romanian Deadlifts 6 Tall Muscle Clean 10 Behind the Neck Elbow Punch Throughs 8 Barbell Reactive Quarter Squat Jumps
CrossFit – Tue, Jul 8 General Prep 2 Sets: For Quality 200m Run or 15/11 Calorie Echo Bike 30 sec Jump Rope Practice :15 Dead-Hang + 15 Active Hang 8-10 Bar Kip Swings 8-10 Ring Rows or 6/6 Single Arm Ring Rows Then go through BMU progressions: –Box Transition BMU –Banded BMU “Boone’s Gauntlet” (2
CrossFit – Mon, Jul 7 General Prep 2 Sets: For Quality 10 Cat Cows 10/10 Bird Dogs 10/10 Quadruped Thoracic Rotations 6 Inchworm Push-Ups 10 Plate Ground to Overhead 10 Overhead Plate Press + 10 sec Overhead Hold Specific Prep – Empty Barbell 5 Barbell Strict Press + 8 Barbell Push Press 5 Tempo Push-Ups
