CrossFit – Tue, Jul 28 WARM-UP General Warm-Up 1:30 Cardio Choice (Ideally Row) – 10 Alternating Arm Swings 10 Back Slaps 10 Bootstrap Squats 5 Inchworm Push-Ups 20 Plank Shoulder Taps 10 Hollow Rocks 10 Alt V-Ups Specific Prep 12/9 Calorie Row 8 GHD Sit-Ups (Short Range of Motion / Hands at Sides) 1 Partial
CrossFit – Thu, Aug 13 Warm-Up Flow General Warm-Up 1:30 Cardio Choice – 2 x :30 Jump Rope 10 Goblet Cossack Squats 5/5 Single Arm Dumbbell Press 5 Inchworm Push-Ups 10 Down Dog Toe Touch Specific Warm-Up 2 x 5/5 Bulgarian Split Squat (light / working weight) 10 Renegade Row @ Warm-Up Loads Snatch (Weight)
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 – Sun, Jul 27 General Prep 3 Sets: For Quality 200m Run 12 Glute Bridge Bench Band Pull Apart 10 Air Squats + 5 Jump Squats 8-10 Elevated Push-Ups (Off Bench or Box) Specific Prep 3 Bench Press @ 40-50% 5-7 Wall Balls 3 Bench Press @ 50-60% 5-7 Wall Balls 3 Bench Press
CrossFit – Tue, Aug 12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 Cat Cows + :30 Quadruped Spinal CARS :30 Down Dog Calf Gas Pedals – General Movement Prep 3 Sets: For Quality :30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle) 6/6 Single Arm Upright Rows 6/6
