CrossFit – Mon, Jun 12
Warm Up
<p>10 sets<br />“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower.</p>
Movement prep/Workout prep
<p>2 sets:<br />10 Double Unders</p><p>3 Toes to Bar</p>
Affiliate compete
Snow white (AMRAP – Rounds and Reps)
<p>12:00 Amrap<br />30 Crossovers</p><p>5-10-15-20-25. . .</p><p>Toes to Bar</p>
Freedom
Snow White (AMRAP – Rounds and Reps)
<p>12:00 Amrap<br />50 Double Unders</p><p>5-10-15-20-25. . .</p><p>Toes to Bar</p>
Independence
Snow white (AMRAP – Rounds and Reps)
<p>12:00 Amrap<br />35 Double Unders</p><p>5-10-15-20-25. . .</p><p>Knees to Elbows</p>
Liberty
Snow White (AMRAP – Rounds and Reps)
<p>12:00 Amrap<br />50 SingleUnders</p><p>5-10-15-20-25. . .</p><p>Hanging Knee Raises</p>
Accessory (super-set the following)
Shoulder Press (7 sets of 2 reps @ – RPE 9/10 *Rest 2:00-2:30 b/t sets
)
)
Weighted Hip Thrust (
Weighted Hip Thrust
7 sets of 2 reps @ – RPE 9/10 *Rest 1:00-1:30 b/t sets)
Weighted Hip Thrust
7 sets of 2 reps @ – RPE 9/10 *Rest 1:00-1:30 b/t sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Weighted Hip Thrust
Cooldown/Mobility
<p>1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)<br />1 min Seal Pose</p>
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