CrossFit – Wed, Dec 3 Warm-Up Flow (Checkmark) General Prep: For Quality 2 Sets: 1:00 Row 1:00 Bike 1:00 Run 10 Alternating Box Step-Ups 100ft (30m) Light Farmers Carry w/Dumbbells or Kettlebells Specific Prep: Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique – 4-6 Dual Dumbbell Step-Overs (Focus
CrossFit – Fri, Dec 19 Warm-Up Flow (Checkmark) General Movement Prep 2 Sets: 20 Line Hops (Lateral / Forward and Back) 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups Specific Prep 2 Sets: :30 Double Unders or Double Under Practice 6 Russian
CrossFit – Sun, Jul 13 General Prep 400m Run — 2 Sets: For Quality 9/7 Calorie Ski or Row 10 Banded Passthroughs 15 Banded Pull Aparts 10 Banded Presses 10 Barbell Romanian Deadlifts 5 Narrow Grip push-Ups — Go Over Bench Press and Speed Banded Presses, then get into working loads Bench Press (Every 3:00
CrossFit – Tue, Jul 29 General Prep 2 Sets: 1:00 Bike 10 Down Dog Toe Touches 10 Dual Dumbbell Deadlift 10 Dual Dumbbell Front Squats 5 No Jump Burpees Specific Barbell Prep 2 Sets: 3 Tall Muscle Cleans 3 Front Squats 3 Press in Split 3 Hang Power Clean 3 Hang Squat Cleans 3 Split
CrossFit – Thu, Aug 14 Warm-Up Flow (Checkmark) General Prep and Mobility 2 Sets: 200m Run or 250/200m Row :30/:30 Couch Stretch :30 Quadruped Adductor Rock Back 5/5 Samson Lunge – Primer Perform @ 80-85% Effort 200m Run 10 Air Squats 200/150m Row “Billy’s Big Day” (Time) 5 Sets: For Time 400m Run 30 Air
