CrossFit – Mon, Jul 20 WARM-UP General Warm-Up 2:00 Cardio Choice 10 Bootstrap Squats 10 Alternating Scorpions :20/:20 Samson Stretch 20 Bear Plank Shoulder Taps :20 Extended Plank Reverse Bridge Specific Prep 2 x 10 Goblet Cossack Squats 8/8 Single Arm Dumbbell Deadlift 6/6 Single Arm Dumbbell Hang Snatch 6/6 Single Arm Dumbbell Strict Press
CrossFit – Wed, Aug 5 Warm-Up General Warm-Up 3 Rounds 400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round) 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 12/12 Leg Swings 10/10 Fire Hydrants 10m/10m A-Skips + B-Skips Primer 1-2 Sets: 200m Run, building to working pace :45 Calorie
CrossFit – Fri, Aug 21 Power Clean (Take 15:00 to Establish a 1RM Power Clean) This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading,
CrossFit – Sat, Jul 19 General Prep 3 Sets: For Quality 10/8 Calorie Row 8/8 Single Arm Upright Row 8/8 Single Arm Strict Press 5 Inchworm Push-Ups 5 No Jump Burpees Specific Prep / Primer 2 Sets: Building Intensity 1 Partial Wall Walk + 1 Wall Walk 5 Dual Dumbbell Push Press 7/5 Calorie Row
CrossFit – Mon, Aug 4 Warm-Up: Mobility :30/:30 Pigeon Pose :30/:30 Scorpion Stretch :30 Puppy Dog Pose General and Specific Activation Work 9:00 EMOM minute 1: Cardio Choice minute 2: *Barbell Complex minute 3: 8 Box Jumps *Barbell Complex = 6 Tall Muscle Clean + 6 Front Squat + 6 Bradford Press with Lockout Complete
