CrossFit – Mon, Jan 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets, For Quality 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the World’s 8/8 Single KB Staggered Stance RDL 10 Goblet Squat :30 Pause Goblet Squat Ankle Mobility Specific Prep 3 Hang Muscle Snatch 3 Low Hang Power Snatch
CrossFit – Wed, Jan 21 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 5/5 Goblet Reverse Lunges 15 Banded Pull Aparts 10 Dead-Bugs 10 Bird-Dogs Specific Prep: 2 Sets: Empty Barbell 6 Tall Muscle Cleans 6 Bradford Press with Lockout :20 Behind the Neck Elbow
CrossFit – Fri, Feb 6 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 8/8 Staggered Stance Single KB RDL 10 Russian Kettlebell Swings 8 Goblet Squats 6 Bar Kip Swings 6 Ring Rows + 10 sec Ring to Chest Hold Specific Prep: 6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups
CrossFit – Sun, Feb 22 Warm-Up Flow (Checkmark) General Prep: 2 Sets: :45 Cardio Choice 10 Scap Push-Ups 10 Alternating Samson Lunges 12 Band Pull-Aparts :30 Dead-Hang / 10 Scapular Pull-Ups 6/6 Single Arm Ring Rows — Bench Press Specific Warm-Up: Prime pressing pattern and shoulder stability Empty Barbell: 8 Tempo Bench Press (3-sec lower)
CrossFit – Sun, Jul 13 General Prep 400m Run — 2 Sets: For Quality 9/7 Calorie Ski or Row 10 Banded Passthroughs 15 Banded Pull Aparts 10 Banded Presses 10 Barbell Romanian Deadlifts 5 Narrow Grip push-Ups — Go Over Bench Press and Speed Banded Presses, then get into working loads Bench Press (Every 3:00
