CrossFit – Wed, Jun 21
Warm Up
<p>Hip Halo Warmup<br />-into-<br />3 sets:<br />10 sec row (easy)<br />10 sec row (mod)<br />10 sec row (hard)<br />4 Dumbbell Deadlifts (build across)<br />4 Dumbbell Hang Cleans (build across)<br />4 Dumbbell Shoulder to Overhead (build across)</p>
Strength overview
<p>1 set:<br />5/4 Calorie Row (at workout pace)</p><p>5 Dumbbell Deadlifts<br />4 Dumbbell Hang Power Cleans<br />3 Dumbbell Shoulder to Overhead</p>
Freedom
“Cici’s” (AMRAP – Rounds and Reps)
<p>20:00 Amrap<br />25/20 Calorie Row<br />40 Dumbbell Deadlifts (50s/35s)<br />25/20 Calorie Row<br />30 Dumbbell Hang Power Cleans (50s/35s)</p><p>25/20 Calorie Row<br />20 Dumbbell Shoulder to Overhead (50s/35s)</p>
<p>20:00 Amrap<br />25/20 Calorie Row<br />50 Dumbbell Deadlifts (50s/35s)<br />25/20 Calorie Row<br />40 Dumbbell Hang Power Cleans (50s/35s)</p><p>25/20 Calorie Row<br />30 Dumbbell Shoulder to Overhead (50s/35s)</p>
Independence
Metcon (AMRAP – Rounds and Reps)
<p>20:00 Amrap<br />20/16 Calorie Row<br />40 Dumbbell Deadlifts (35s/25s)<br />20/16 Calorie Row<br />30 Dumbbell Hang Power Cleans (35s/25s)</p><p> 20/16 Calorie Row<br />20 Dumbbell Shoulder to Overhead (35s/25s)</p>
Liberty
Metcon (AMRAP – Rounds and Reps)
<p>20:00 Amrap<br />16/12 Calorie Row<br />30 Dumbbell Deadlifts (light)<br />16/12 Calorie Row<br />20 Dumbbell Hang Power Cleans (light)</p><p>16/12 Calorie Row<br />10 Dumbbell Shoulder to Overhead (light)</p>
Skills and Drills
<p>Pistols: Week 1<br />Pistol Start-Up</p><p>All Levels:<br />Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.</p>
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