CrossFit – Tue, Jun 2 Warm-Up Flow (Checkmark) General Warm-Up 2 Sets 10 Banded Passthroughs 15 Banded Pull-Aparts 5/5 Single Arm Kettlebell Strict Press 5/5 Kettlebell Windmill :15 Hollow Hold 10 Alternating V-Ups Specific Barbell Prep 10 Bradford Press w/Lockout @ Empty Barbell 5 Strict Press @ light loads w/1sec Pause in Overhead 2 x
CrossFit – Thu, Jun 18 Warm-Up Flow General Prep 2 x 1:00 Cardio Choice 10 Bend and Bows 10 90/90 Hip Switch + Get-Ups 10 Down Dog to Up Dog 20 Down Dog Alternating Toe Touches Specific Prep 2 x 8 Romanian Deadlifts 6 Tall Muscle Cleans 8 Bradford Presses w/lockout 8 Back Squats –
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:
