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
CrossFit – Sat, Aug 30 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Row :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Movement Prep 2 Sets: For Quality 8 Tall Muscle Cleans 8 Barbell Strict Press 10 Deep Lunge Mountain Climbers 4 No Jump
CrossFit – Mon, Sep 15 Warm-Up Flow (Checkmark) Body Heat and Mobility 500m Row :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :20 Wrist Circles (each direction) General Warm-Up 2 Sets: For Quality 6 Tall Muscle Cleans 6 Barbell Good Mornings 6 Quarter Squat Reactive Jumps 6 Box Jumps Barbell Primer 3-4 Sets: Clean
CrossFit – Wed, Oct 1 Warm-up Flow (Checkmark) General Warm-Up 8-12 EMOM, 2-3 sets Minute 1: Cardio Choice Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in Minute 4: Mobilization Exercise Round 1: :20/:20 Second Pigeon Stretch Round 2: :20/:20 World’s Greatest Stretch
