CrossFit – Sun, Jul 27 General Prep 3 Sets: For Quality 200m Run 12 Glute Bridge Bench Band Pull Apart 10 Air Squats + 5 Jump Squats 8-10 Elevated Push-Ups (Off Bench or Box) Specific Prep 3 Bench Press @ 40-50% 5-7 Wall Balls 3 Bench Press @ 50-60% 5-7 Wall Balls 3 Bench Press
CrossFit – Sat, Jul 26 General Body Heat 2:00 – 3:00 Cardio Choice — 2 Sets 10 Bend and Bows 5 Inchworm to Hollow Hold (2sec on each) 10 Alternating Box Step-Ups 10 Alternating V-Ups + 10 sec Hollow Hold Warm-Up Game “PVC Chaos” Equipment: 1 PVC pipe per person * How to Play: Athletes
CrossFit – Fri, Jul 25 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Active Hang :30 Wrist & Forearm Stretch (on floor) General Prep 2 Sets: 4 Burpees 6/6 Dumbbell Hang Muscle Snatch 8 Scapular Pull-Ups + 8 Bar Kip Swings
CrossFit – Thu, Jul 24 Warm-Up 3 Sets: For Quality 200m Run / 1:00 Bike / 1:00 Row* 10 Knee Hug + Lunge and Twist 8/8 Inverted Hamstring Stretch 10 Standing Calf Raise with 2 sec Iso Hold at top *Each Set Switch on either the bike, run, or row “Only Diesel” (6 Rounds for
CrossFit – Wed, Jul 23 Warm-Up: 2-3 Sets: For Quality :30-:45 Jump Rope :30 Down Dog to Up Dog 10 Down Dog Toe Touches 5 Inchworm Push-Ups 5/5 Kettlebell Windmills 10 Alternating Single Arm Kettlebell Swings Shoulder Press (Strict Press Every 90 seconds x 8 Sets 3 Strict Press @ 70%+) The focus here is
