CrossFit – Sun, Sep 21 Warm-Up Flow (Checkmark) General Prep 3 Sets: Building Intensity :30 Ski or Row 10 Arch-Ups 10 Hollow-Ups :30 Bike — Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups “Stronger” (AMRAP – Rounds) 40:00 EMOM minute 1: 15/12 Calorie Ski or Row minute 2: 15 GHD
CrossFit – Tue, Oct 7 Warm-up (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 8 Medball Deadlifts + 8 Medball Front Squats 10 Medball Straight Leg Sit-Ups 10 Deep Squat Thoracic Rotations Specific Warm-Up: 5 Back Squats @ 50-55% 5 Back Squats@ 55-60% 3 Back Squats @ 60-65% – Then Load to Working
CrossFit – Mon, Jun 30 General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Active Pigeon Pose 5/5 Kettlebell Suitcase Deadlifts 10 Goblet Cossack Squats 3-5 Tuck Jumps Specific Barbell Prep 4 Back Squats @ 40% 2 Lateral PVC Pipe Jump Overs 4 Back Squats @ 50% 2 Lateral PVC Pipe Jump Overs
CrossFit – Sun, Jul 20 General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Box Step-Ups 5/5 Pistol Box Step-Downs :10-:15 sec Single Arm Active Hang / Side 5/5 Single Arm Ring Rows w/5 sec hold on final rep at chest Specific Prep 6 Box Jumps 3 Jumping Pull-Ups with Controlled Lower 6
CrossFit – Tue, Aug 5 Warm-Up: 2-3 Sets: For Quality 300/250m Row 10 Kettlebell Deadlifts 10 Deep Lunge Mountain Climber 8 Scapular Pull-Ups 8 Ring Rows Gymnastics Strength (2 Rounds for reps) 0:00 – 2:00 – Max Unbroken Strict Pull-Ups 2:00 – 7:00 – Max Ring Rows *Rx : Body at Parallel to the Floor
