CrossFit – Thu, Jul 17 Mobility and Bodyheat 2:00 Cardio Choice :30/:30 Active Scorpion Stretch :30 Child’s Pose :30/:30 Active Pigeon Stretch General Prep 2 Sets: For Quality 10 Kettlebell Deadlift 10 Scapular Push-Ups 20 Alternating Plank Shoulder Taps 10/10 Single Leg Glute Bridge :20/:20 Single Leg Glute Bridge Hold Specific Prep 2 Sets: 3-5
CrossFit – Sat, Aug 2 General Body Heat 3 Sets: For Quality 200m Run 10 Alternating Arm Swings 10 Back Slaps 20 Bear Plank Shoulder Taps :15 Dead-Hang + :15 Active Hang (From Pull-Up Bar) Barbell Primer 2-3 Rounds 3 Burpee Pull-Ups 5-7 Dumbbell Bench Press @ Building to Working Loads “Distributive Property” (Time) 10
CrossFit – Mon, Aug 18 Warm-Up (Checkmark) 2 Sets: 1:00 Row or Bike 25ft (7.5m) Crawling Lunge :15 Dead Hang + :15 Active Hang 5/5 Single Arm Upright Rows 5/5 Single Arm Strict Press — Then set-up and get into the the modifications for the strict pull-ups Gymnastics Strict Strength Development (5 Rounds for reps)
CrossFit – Wed, Sep 3 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch General Prep: 2 Sets: :30 Jump Rope 5 Tall Muscle Snatch 5 Overhead Squats 2x (1 Wall Walk + 10 sec Nose to
CrossFit – Fri, Sep 19 Robbins (Time) 6 Rounds For Time: 400M Run 30 Burpees RX: Wear vest: 20/14# Mobility (Checkmark) PRVN Mobility #7 1:00 Barbell Adductor Stretch 1:00/1:00 Couch Stretch 1:00/:100 Scorpion Stretch 1:00 Child’s Pose Optional Accessories (Checkmark) 4 Sets: For Quality 10-12 Glute Ham Raises :15/:15 Copenhagen Plank :15/:15 Star Plank Rest
