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
CrossFit – Thu, Aug 21 Warm-Up: General Prep: 2:00 Cardio Choice – 2 Sets 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 2 Wall Walks + 10 sec Wall Facing Handstand Hold :30 Jump Rope Snatch Primer w/PVC 3 Dip Shrug High Pull 3 High Hang Muscle Snatch
CrossFit – Sat, Sep 6 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep 2 Sets: For Quality (Empty Barbell) 2 Box Get-Overs 4 Tall Muscle Clean 4 Tall Power Cleans 8 Barbell Reactive
