CrossFit – Tue, Jun 13
Warm Up
<p>Hip Halo Warm up</p><p>-into-<br />3 sets:<br />10 Alternating V-Ups</p><p>5 Tempo Air Squats<br />3 Tempo Front Squats</p><p>5 Scap Pull-ups</p><p>10 Dumbbell Up right Row (each)</p>
Strength overview
<p>Strength: Athletes will be working back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion. We will use 50% of the heavy single weight established during the test week for weighted chin-ups. If athletes used a band during test week to complete a strict chin-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.</p>
Strength (lower)
Front Squat (3×5@65%)
<p>3 Tempo Front Squats x 5 sets @65% of 1RM<br />*Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets *</p>
Strict Weighted Chin up (5 Strict Weighted Pull-ups x 5 sets @50% of 1RM * Rest as needed between sets *)
Movement prep/Workout prep
<p>2 sets<br />15sec. Bike (workout pace)<br />5 Kettlebell or Dumbbell Front Squats – rest 30 secs. between sets -</p>
Affiliate compete
Grumpy (2 Rounds for reps)
<p>2 Sets<br />15-12-9<br />Kettlebell Front Squat (2×70/53) or Dumbbell Front Squats (2×70/2×50)</p><p>18-12-6 (15/10/5 female)<br />Calorie echo bike<br />-Rest 1:1 between sets-<br /> </p>
Freedom
Grumpy (2 Rounds for reps)
<p>2 sets:</p><p>21-15-9<br />Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35) 18-12-6 (15/10/5 female)</p><p>Calorie echo bike<br />-Rest 1:1 between sets-</p>
Independence
Grumpy (2 Rounds for reps)
<p>2 Sets<br />18-12-6<br />Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)</p><p>15-10-5 (12-8-6 female)</p><p>Calorie echo bike<br />-Rest 1:1 between sets-<br /> </p>
Liberty
Grumpy (2 Rounds for reps)
<p>2 Sets<br />20-16-12</p><p>Air Squat</p><p>8-4-2 ( 6-5-4 female)</p><p>Calorie echo bike</p><p>-Rest 1:1 between sets-<br /> </p>
large class option
Grumpy (partner) (2 Rounds for reps)
<p>Teams of 2<br />2 Sets<br />21-15-9<br />Synchro Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)<br />36-24-12 male, 30-20-10 female</p><p>Calorie echo bike</p><p>-Rest 1:1 between sets-<br /> </p>
Cooldown/Mobility
<p>1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>
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