CrossFit – Fri, Apr 3 Warm-Up Flow (Checkmark) General Prep 400m Run – 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch :15 Extended Plank Reverse Bridge :15 Hollow Hold Specific Prep 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Overhead Squat 3
CrossFit – Sun, Apr 19 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 5/5 Kettlebell Halos 5/5 Kettlebell Strict Press 5/5 Kettlebell Windmill 8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat 5 Inchworm Push-Ups 5 Box Jumps Specific Barbell Prep 5 Strict Press (Empty) 4 Strict Press @ 40% 3 Strict Press @
CrossFit – Mon, May 4 Warm-Up General Warm-Up 2:00 Cardio Choice — 2 Sets 5/5 World’s Greatest Stretch :15/:15 Pigeon Pose 10 Down Dog + Up Dog 10 Down Dog Toe Touches 5 Down Dog Piked Push-Up Specific Barbell Prep 2 Sets: w/ Empty Barbell 5 Romanian Deadlifts 5 Upright Rows 5 Strict Press 5
CrossFit – Wed, Jul 2 General Prep 3 Sets: For Quality 10 Bootstrap Squats 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 5 Tall Muscle Cleans 5 Front Squats 3 Hang Squat Cleans Specific Prep 1.1.1 Squat Cleans @ 50% 4 Bench Press @ 50% 10 Wall Balls 1.1.1 Squat Cleans @ 60% 4 Bench
CrossFit – Tue, Jul 22 Warm-Up: 10:00 For Quality 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 10 Hollow Rocks 10 Alternating Box Step-Ups 10 Air Squats :15 Passive Hang + :15 Active Hang — Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads Front
