CrossFit – Mon, Jul 21 Warm-Up: 3 Sets: For Quality 200m Run 4/4 World’s Greatest Stretch 8 Romanian Deadlifts 6 Tall Muscle Cleans 6 Bradford Press with Lockout 10 Lateral Bar Hops Iron Lung (Time) 5 Rounds for Time600m Run10 Clean and Jerks 135/95lb, 61/43kg Goal: Time 18:00-23:00 Time Cap: 30:00 Stimulus: Barbell Conditioning /
CrossFit – Wed, Aug 6 General Prep 3 Sets: For Quality 12 Alternating Box Steps 8/8 Single Leg Barbell Romanian Deadlift 10 Barbell Sumo Stance Good Morning 12 Alternating V-Ups 10 Banded Overhead Press Specific Prep 3-4 Sets 2-4 Sumo Deadlifts 3-5 Strict Press 4-6 Alternating Dumbbell Step-Ups 4-6 GHd Sit-Ups or modification Building towards
CrossFit – Fri, Aug 22 Warm-Up (Checkmark) Activation and Mobility 20 Banded Pull Aparts 20 Seated 90-90 Rotations 20/20 X-Banded Side Steps General Prep For Quality: 10:00 AMRAP 30 Plate Hops 10/8 Push-Ups 10 Cossack Squats (No Weight) 10 Wallball Press, Moderate *Full range of motion with good lockout on presses. Specific Prep Warm-Up to
CrossFit – Sun, Sep 7 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations General Prep 8:00 for Quality 8 Inchorm Push-Ups 12 Glute Bridge Banded Pull-Aparts 16 Alternating V-Ups 8/8 Single Arm Dumbbell Deadlifts (Warm-Up Weight) 12 Alternating Dumbbell Hang
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
