CrossFit – Mon, Mar 9 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats 10 Banded Good Mornings :20/:20 Samson Stretch :15 Extended Plank Hold 10 Glute Bridges Specific Barbell Prep / Empty to Light Barbell 2-3 Reps Each: Tempo Squat (:03 descent, :01 pause in the hole) Paused Back
CrossFit – Wed, Mar 25 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep 2 Sets :30 Jump Rope Practice 6 Romanian Dealifts 6 Tall Muscle Cleans 6 Front Squats 4 Tall Cleans (Crisp Footwork
CrossFit – Fri, Apr 10 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — 2 Sets: :15 Passive Hang + :15 Active Hang 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows :20 Hollow Body Hold :20 Arch Hold 10 Ring V-Outs — Then transition to the bar: 8 Bar Kip Swings 4 Kipping Knees to
CrossFit – Sat, Apr 25 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Row 2 Sets: 10 Bend and Bows 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang Specific Barbell Prep 10 Empty Bar Front Squats 5 Empty Bar Thrusters 2 Sets: Building to working loads
CrossFit – Mon, May 11 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :15 Dead-Hang + :15 Active Hang :30 Wrist & Forearm Stretch (on floor) Specific Prep 2 Sets: 8 Kettlebell Deadlifts @ Warm-Up Load 6 American Kettlebell Swings @ Warm-Up
