CrossFit – Mon, Jun 29 Warm-Up Flow General Warm-Up 2:00 Cardio Choice 10/10 Hand to Hand Wrist Circles 20 Alternating Arm Swings 10 Back Slaps 10 Bend and Bow :15/:15 Crossbody Lat Stretch 10 Air Squats 5 Inchworm to Push-Up Specific Snatch Prep 3 Sets, Building to Working Loads 3 Snatch Grip Deadlifts (slow, feel
CrossFit – Wed, Jul 15 Warm-Up: General Warm-Up 200m Run 10m Knee Hug + Lunge and Twist 10m Toy Soldiers 10 Cossack Squats 5 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers Specific Prep Running Mechanics (Skill Work) 10/10m A-Skips + B-Skips 10 Wall Lean March 2 x :10 Wall Lean Sprint / :10 Rest 10/10m
CrossFit – Fri, Jul 31 Warm-Up General Warm-Up 400m Run – 2 x (Empty Barbell) 6 Tall Muscle Cleans 6 Bradford Press w/Lockout 8/8 Staggered Stance Barbell Good Morning 6 Back Squats 6 Sumo Deadlifts to Mid-Shin Specific Prep 6 Sumo Deadlifts (Light w/Pauses) 4 Sumo Deadlifts @ 50-55% 4 Sumo Deadlifts @ 55-60% Then
CrossFit – Sun, Aug 16 Warm-Up Flow General Prep 2 x 1:00 Jump Rope 10 Banded Passthroughs 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 10 Hollow Rocks 10 Arch Rocks Specific Prep 2 x :15 Dead-Hang + :15 Active Hang 8 Bar Kip Swings 6 Strict Knee Raises :15 Tuck L-Hang 6 Tall Muscle
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
