CrossFit – Fri, Mar 6 Warm-Up Flow (Checkmark) 2 Sets: For Quality 10 Banded Pull throughs 12 Banded Pull Aparts 5/5 Dumbbell Windmills 20 Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5 Barbell Bench Press Building to Working Loads 4-6 Dumbbell Renegade Rows, Building to Working Loads 5-7
CrossFit – Thu, Jul 10 General Prep 1:30-2:00 Cardio Choice — 2 Sets: For Quality 5/5 Kettlebell Windmill 10 Alternating Single Arm Kettlebell Swings :20/:20 Single Arm Plank :10-:15 Hollow Hold :10 -:15 Prone PVC Pipe Presses 10 Scapular Pull-Ups “Sunshine” (AMRAP – Rounds and Reps) 16:00 AMRAP 12/8 Strict Pull-Ups 20ft (6m) Handstand Walk
CrossFit – Sat, Jul 26 General Body Heat 2:00 – 3:00 Cardio Choice — 2 Sets 10 Bend and Bows 5 Inchworm to Hollow Hold (2sec on each) 10 Alternating Box Step-Ups 10 Alternating V-Ups + 10 sec Hollow Hold Warm-Up Game “PVC Chaos” Equipment: 1 PVC pipe per person * How to Play: Athletes
CrossFit – Mon, Aug 11 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 2 Sets x :15 Passive Hang + :15 Active Hang – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romanian Deadlift 8/8 Single Arm Kettlebell Front Rack Squat 6/6 Goblet
CrossFit – Wed, Aug 27 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight) 6 Inchworm Push-Ups 8/8 Dual Dumbbell Deadlifts (light) 10 Hollow Rocks Specific Deadlift
