CrossFit – Fri, Jun 30
Warm Up
<p>Hip Halo Warmup -into-<br />3 sets:<br />50m Jog</p><p>3 Inch Worms + 6 Pike Push-ups</p><p>3 Deadlifts (empty bar)<br />10 Alternating Box Step-ups</p>
Strength overview
<p>Athletes will work back and forth between deadlifts and strict handstand push-ups. Athletes will build on deadlifts across 5 sets, ending at 85%<br />for 1 rep. Athletes should engage the upper back/lats and drive the feet into the floor. Breathing out while lifting the bar and then taking in the air before going into the next rep with help with proper bracing. Athletes should keep their eyes on the horizon throughout the entirety of the rep.</p>
Strength lift
Deadlift (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%)
Gymnastics
Strict Handstand Push-up (5 Sets:
50% reps of Max Unbroken Reps (SHSPU) -Record your total reps-)
50% reps of Max Unbroken Reps (SHSPU) -Record your total reps-)
Movement prep/Workout prep
<p> </p><p>2:00 Run (every 30 seconds, increase pace)<br />-into-<br />3-5:00 to build up to starting weight while making sure to have additional weight laid out correctly.</p>
Freedom
part 1
Hollywood studios (Weight)
<p>You have 6 minutes to complete:</p><p><br />600 or 800m Run<br />Find a heavy snatch (squat or power) in the remaining time<br />* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.</p><p>-Rest exactly 2:00 then start Part 2-</p>
part 2
Hollywood studios (part 2) (Time)
<p>For time:<br />8 Power Snatch (135/95)</p><p>800m Run<br />- 7 minute time cap -</p>
Independence
part 1
Hollywood studios (Weight)
<p>For load:<br />In 6:00<br />600 or 800m Run</p><p>Max Snatch<br />-Rest 2:00-</p>
part 2
Hollywood studios (part 2) (Time)
<p>For time:<br />8 snatches (115/80)</p><p>800m Run</p>
Liberty
Hollywood studios (Time)
<p>For load:<br />In 6:00<br />500 or 600m Run<br />Max Power Clean<br />-Rest 2:00-<br />For time:<br />12 Dumbbell Snatches (light) 600m Run</p>
<p>put power clean weight in comments</p>
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