CrossFit – Tue, Jun 20
Warm Up
<p>Crossover Symmetry or Banded 7’s Warm Up -into-<br />3 sets</p><p>10 Heel Toe Rocks<br />5 Low Box Jumps<br />4 Updowns to Seal Pose + Box Jump<br />5 Pause Bench Press (empty bar-build across sets)<br />5 PVC Muscle Snatch</p>
Strength overview
<p>Athletes will have pause bench press and high box jumps. For the<br />pause bench, athletes will lower the bar until contact is made with the chest, hold for 2 seconds, and then press to lockout. It is important that athletes make sure they maintain tension and not rest the bar on their chest. High box jump can be at a height that is slightly intimidating<br />but consistently doable for 3 reps at a time. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6” lower than their max rep height</p>
Strength upper
Bench Press (Weight)
<p>Bench Press:<br />5 set of 2 Pause Bench Press @70% of 1RM<br />*2-3 second pause*</p>
Plyometrics
Box Jumps (5 sets of 3 High Box Jumps *6-8” below max height for 1 rep)
Movement prep/Workout prep
<p>3 sets:<br />2 Power Snatch (build-in weight)<br />2 Burpee Box Jump Overs</p>
Freedom
<p>Affiliate compete and Freedom will now be combined. Click the blue button if you did the workout as prescribed with Freedom numbers. Click the red button if you completed the workout with affiliate numbers. REMEMBER RX is completing the workout exactly as written. Movements, loading, reps, and standards must all be completed as written to achieve rx or rx+</p><p> </p><p>Top workout will be the freedom version. Bottom workout in italics will be affliate compete.</p>
“Domino’s” (2 Rounds for reps)
<p>3 rounds<br />8 Burpee Box Jump Overs (24/20)<br />8 Power Snatches (135/95) -at 8:00-<br />For Time:<br />24 Burpee Box Jump Overs (24/20)<br />24 Power Snatches (95/65)</p>
<p>3 rounds<br />8 Burpee Box Jump Overs (30/24) 8 Power Snatches (135/95)<br />-at 8:00-<br />2 rounds<br />16 Burpee Box Jump Overs (24/20) 16 Power Snatches (95/65)</p>
Independence
Metcon (2 Rounds for reps)
<p>3 rounds<br />8 Burpee Box Jump Overs (20/16)</p><p>8 Power Snatches (115/80)<br />-at 8:00-<br />For Time:<br />24 Burpee Box Jump Overs (20/16) 24 Power Snatches (75/55)</p>
liberty
Metcon (2 Rounds for reps)
<p>3 rounds<br />8 Up Downs + Box Step Up (20/16) 10 Dumbbell Snatch (Light-moderate) -at 8:00-<br />For Time:<br />24 Up Downs + Box Step Up (20/16) 24 Dumbbell Snatch (light)</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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