CrossFit – Wed, Jun 28
Warm Up
<p>Crossover Symmetry Warm Up or Banded 7’s</p><p>-into-<br />3 sets:<br />1:00 Row</p><p>10 Deadbugs<br />5 Bench Press (empty bar – slow and controlled)</p><p>4 World’s Greatest Stretch (each side)</p>
Strength overview
<p>Athletes will work back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load their shoulders down into the bench and drive their feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes are not attempting max height box jumps.</p>
Strength upper
Bench Press (Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%)
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%)
Plyometrics
Box Jumps (5 sets of 3 High Box Jumps *4-6” below max height for 1 rep)
Movement prep/Workout prep
<p>3 sets:<br />3 Deadlifts (build-in weight)<br />2 Dumbbell Bench Press (build in weight)</p><p>2 Squat Cleans (singles-build in weight)</p>
Freedom
Animal kingdom (Time)
<p>10-8-6-4-2<br />Deadlifts (225/155)<br />Dumbbell bench presses (50s/35s)<br />Squat cleans (135/95)</p>
<p>Affilate compete-</p><p>10-9-8-7-6-5-4-3-2-1<br />Deadlifts (275/185)<br />Dumbbell bench presses (70s/50s)<br />Squat cleans (135/95)</p>
Independence
Magical kingdom (Time)
<p>10-8-6-4-2<br />Deadlifts (185/125)<br />Dumbbell bench presses (35s/25s)<br />Squat cleans (115/80)</p>
Liberty
Magic kingdom (Time)
<p>10-8-6-4-2<br />Dumbbell Deadlifts (light)<br />Dumbbell bench presses (light) Dumbbell Hang Power Cleans (light)</p>
Mobility
<p>1 min foot smash with lacrosse ball (each side)<br />1 min pec smash on rig with lacrosse ball (each side)</p><p>1 min foam roll lats (each side)</p>
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