CrossFit – Sat, Jul 1
Warm Up
<p>Crossover Symmetry or Banded 7’s + Hip Halo</p><p>-into-<br />3 sets<br />1:00 Row</p><p>3 Muscle Snatch (empty bar)<br />3 Snatch Push Press (empty bar)</p><p>3 Overhead Squats (empty bar)</p><p>1 Zombie Rope Climb<br />8 Pike Push Ups<br />10-second Handstand Hold</p>
Movement prep/Workout prep
<p>5-7 minutes to run through each station while building up in weight and progressing through the high-skilled movements.</p>
Freedom
Typhoon Lagoon (Time)
<p>Partner workout</p><p>Teams of 2</p><p>For time:<br />40 Overhead Squats (135/95)<br />1000m row<br />50’ Handstand Walk (OR 5 Wall Walks)(each/same time)</p><p>4 Legless Rope Climbs (OR 8 Regular Rope Climbs)<br />30 Strict Handstand Push Ups<br />4 Legless Rope Climbs (OR 8 Regular Rope Climbs)<br />50’ Handstand Walk (OR 5 Wall Walks)(each/same time)</p><p>1000m row<br />40 Overhead Squats (135/95)</p>
Independence
Typhoon Lagoon (Time)
<p>Partner workout</p><p>Teams of 2</p><p>For time:</p><p>40 Overhead Squats (115/80)<br />1000m row<br />40’ Handstand Walk (OR 4 Wall Walks)(each/same time)</p><p>2 Legless Rope Climbs (OR 6 Regular Rope Climbs)<br />30 Handstand Push Ups<br />2 Legless Rope Climbs (OR 6 Regular Rope Climbs)<br />40’ Handstand Walk (OR 4 Wall Walks)(each/same time)</p><p>1000m row<br />40 Overhead Squats (135/95)</p>
Liberty
Typhoon Lagoon (Time)
<p>Partner workout </p><p>Teams of 2</p><p>For time:</p><p>For time:<br />40 Dumbbell Front Squats (light) 600m Row<br />50’ Bear Crawl (each)<br />4 Zombie Rope Climbs<br />30 Bar Push Ups<br />4 Zombie Rope Climbs<br />100’ Bear Crawl<br />600m Row<br />40 Dumbbell Front Squats (light)</p>
Option 1: Gymnastics Skill Work
<p>Pistols: Week 2 Day 2<br />Warm-up: All athletes accumulate 1 minute of Banded Ankle Stretch/side</p><p>–A FUN and EFFECTIVE Pistol Primer Workout–<br />Work in teams of 2 or 3 so athletes are resting while one is working: Each athlete accumulates 200 feet of duck walk (keep low!)<br />Then:<br />Each athlete accumulates 50 Knee Together Squats (Holding Plate)</p><p>Alternative Option: perform today’s Mini Pump</p>
Option 2 leg day
<p>4 Rounds:<br />10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7<br />12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain qual- ity RPE 7<br />15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7</p><p>-Rest 3 min b/t rounds-</p>
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