CrossFit – Wed, Jan 28 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Bike :30 Shuttle Runs :15 Hollow Hold :30 Glute Bridge Hold 10 Alternating Bird Dogs with Pause at Extensions Specific Prep and Primer 12/9 Calorie Echo Bike 4 Shuttle Runs 1 Partial Wall Walk + 1 Full Wall Walk 9/7
CrossFit – Tue, Jul 1 Mobility and Activation Work 1:00 Seated Straddle w/ Alt. Toe Touches 10/10 Half Kneeling Kettlebell Upside Down Press 10/10 Bird Dogs General Prep 2 Sets: For Quality Empty Barbell 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Hang Power Snatch 10 Deep Lunge Mountain Climbers 5 No Jump
CrossFit – Mon, Jul 21 Warm-Up: 3 Sets: For Quality 200m Run 4/4 World’s Greatest Stretch 8 Romanian Deadlifts 6 Tall Muscle Cleans 6 Bradford Press with Lockout 10 Lateral Bar Hops Iron Lung (Time) 5 Rounds for Time600m Run10 Clean and Jerks 135/95lb, 61/43kg Goal: Time 18:00-23:00 Time Cap: 30:00 Stimulus: Barbell Conditioning /
CrossFit – Wed, Aug 6 General Prep 3 Sets: For Quality 12 Alternating Box Steps 8/8 Single Leg Barbell Romanian Deadlift 10 Barbell Sumo Stance Good Morning 12 Alternating V-Ups 10 Banded Overhead Press Specific Prep 3-4 Sets 2-4 Sumo Deadlifts 3-5 Strict Press 4-6 Alternating Dumbbell Step-Ups 4-6 GHd Sit-Ups or modification Building towards
CrossFit – Fri, Aug 22 Warm-Up (Checkmark) Activation and Mobility 20 Banded Pull Aparts 20 Seated 90-90 Rotations 20/20 X-Banded Side Steps General Prep For Quality: 10:00 AMRAP 30 Plate Hops 10/8 Push-Ups 10 Cossack Squats (No Weight) 10 Wallball Press, Moderate *Full range of motion with good lockout on presses. Specific Prep Warm-Up to
