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 – Tue, Sep 23 Warm-Up Flow (Checkmark) Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch – General Warm-Up 2 Sets: For Quality 8 Barbell Romanian Deadlifts 8 Tall Muscle Cleans 8 Scapular Pull-Ups 8/8 Single Arm Ring Rows 10 Alternating Down Dog
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
