CrossFit – Sat, Jan 10 Warm-Up Flow (Checkmark) General Prep: 3 Sets: For Quality 200m Run 10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings 10 Alt Dead-Bugs 10 Alt Bird-Dogs :15/:15 Single Arm Plank Hold Kettlebell Race Tap Game Warm-Up Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups
CrossFit – Mon, Jan 26 Warm-Up Flow (Checkmark) 400m Run – 2 Sets 5/5 World’s Greatest Stretch 10 Supine Banded Psoas March 5/5 Single Leg Box Step-Down 5 Up Dog to Down Dog Pike Push-Ups 8 Dual DB or KB Deadlifts 6 Dual DB or KB Hang Cleans 4 Dual DB or KB Push Press
CrossFit – Sat, Jul 19 General Prep 3 Sets: For Quality 10/8 Calorie Row 8/8 Single Arm Upright Row 8/8 Single Arm Strict Press 5 Inchworm Push-Ups 5 No Jump Burpees Specific Prep / Primer 2 Sets: Building Intensity 1 Partial Wall Walk + 1 Wall Walk 5 Dual Dumbbell Push Press 7/5 Calorie Row
CrossFit – Mon, Aug 4 Warm-Up: Mobility :30/:30 Pigeon Pose :30/:30 Scorpion Stretch :30 Puppy Dog Pose General and Specific Activation Work 9:00 EMOM minute 1: Cardio Choice minute 2: *Barbell Complex minute 3: 8 Box Jumps *Barbell Complex = 6 Tall Muscle Clean + 6 Front Squat + 6 Bradford Press with Lockout Complete
CrossFit – Wed, Aug 20 Warm-Up (Checkmark) 2 Sets: For Quality 200m Run 10 V-Ups :10 Hollow Hold 10/10 Single Leg Glute Bridges 5/5 Single Arm Rotational Ring Row “Running Through the Middle” (Time) 8 Sets for Time 200m Run 10 Toes to Bar 200m Run 2/1 Rope Climb Rest: 1:00 between sets Rope Climb:
