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, Jul 2 General Prep 3 Sets: For Quality 10 Bootstrap Squats 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 5 Tall Muscle Cleans 5 Front Squats 3 Hang Squat Cleans Specific Prep 1.1.1 Squat Cleans @ 50% 4 Bench Press @ 50% 10 Wall Balls 1.1.1 Squat Cleans @ 60% 4 Bench
CrossFit – Tue, Jul 22 Warm-Up: 10:00 For Quality 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 10 Hollow Rocks 10 Alternating Box Step-Ups 10 Air Squats :15 Passive Hang + :15 Active Hang — Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads Front
CrossFit – Thu, Aug 7 General Warm-Up 2 Sets: For Quality 1:00 Echo Bike 10 Bootstrap Squats :30 Jump Rope 1 Wall Walk + :15 Nose to Wall Handstand Hold Primer Perform @ Working Pace 1-2 Sets 10/7 Calorie Echo Bike 8 Wall Balls 20 Double Unders 2 Wall Walks “Mutt Cutts” (10 Rounds for
CrossFit – Sat, Aug 23 Warm-Up (Checkmark) 3 Sets – :30 Row 10 second Transition – :30 Dual Kettlebell Deadlifts 10 second Transition – :30 Plank Shoulder Taps 10 second Transition – :30 Burpee Pull-Ups, Jumping Pull-Up or Bar Touch 10 second Transition — Then go through Bar Muscle-Up Progressions and Get to Working Loads
