CrossFit – Wed, Feb 11 Warm-Up Flow (Checkmark) General Prep 2 Sets: 30 Single Unders 10 Banded Passthroughs 10 Banded Pull Aparts 5/5 Kettlebell Halo 5/5 Kettlebell Windmill 8/8 Single Leg Kettlebell Romanian Deadlift Specific Prep :30 Double Unders / Practice / or Single unders 8-10 Empty Barbell Deadlift (to mid-shin) 8-10 Empty Barbell Bench
CrossFit – Fri, Feb 27 Warm-Up Flow (Checkmark) Warm-Up 400m Run – 2 Sets :15 Wall Lean March + 10 Wall Lean Quick Switch 10m A-Skips + 10m B-Skips 250m Moderate Row (build last 100m) :20 Seated Runner Arm Swings Specific Prep 2 Sets: 8/8 Dead Bugs (slow, controlled) 6/6 Half-Kneeling KB Press 50/50ft (15/15m)
CrossFit – Sat, Jul 19 General Prep 3 Sets: For Quality 10/8 Calorie Row 8/8 Single Arm Upright Row 8/8 Single Arm Strict Press 5 Inchworm Push-Ups 5 No Jump Burpees Specific Prep / Primer 2 Sets: Building Intensity 1 Partial Wall Walk + 1 Wall Walk 5 Dual Dumbbell Push Press 7/5 Calorie Row
CrossFit – Mon, Aug 4 Warm-Up: Mobility :30/:30 Pigeon Pose :30/:30 Scorpion Stretch :30 Puppy Dog Pose General and Specific Activation Work 9:00 EMOM minute 1: Cardio Choice minute 2: *Barbell Complex minute 3: 8 Box Jumps *Barbell Complex = 6 Tall Muscle Clean + 6 Front Squat + 6 Bradford Press with Lockout Complete
CrossFit – Wed, Aug 20 Warm-Up (Checkmark) 2 Sets: For Quality 200m Run 10 V-Ups :10 Hollow Hold 10/10 Single Leg Glute Bridges 5/5 Single Arm Rotational Ring Row “Running Through the Middle” (Time) 8 Sets for Time 200m Run 10 Toes to Bar 200m Run 2/1 Rope Climb Rest: 1:00 between sets Rope Climb:
