CrossFit – Thu, Jul 6
Warm Up
<p>Hip Halo Warm up</p><p>-into-<br />3 sets:</p><p>10 Alternating V-Ups<br />5 Tempo Air Squats<br />3 Tempo Front Squats<br />5 Scap Pull-ups<br />10 Dumbbell Up right Row (each)<br />STRENGTH – (12:00 – 32:00)</p>
Strength overview
<p>Athletes will work back and forth between bench press and box jumps.<br />Cue athletes to brace their core and lower the bar for a negative of 3<br />seconds and then press/breathe out through pursed lips simultaneously.<br />The feet should always be in contact with the floor, and the glutes/shoulders should remain in contact with the bench. Athletes should aim to make contact just below the sternum with the barbell and should not bounce or lose tension at the bottom of the rep. For box jumps, athletes should use a challenging height box but not a one rep max. Legs will<br />be fatigued from lunging, so athletes should be sure to work up to the<br />height.</p>
Strength upper
Bench Press (5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion)
*Tempo = 3-second negative and 1-second pressing (contraction) portion)
Box Jumps ( 5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep)
*6-8” below max height for 1 rep)
Movement prep/Workout prep
<p>2 sets:<br />2 Bar Facing Burpees<br />2 Power Snatch (build in weight)<br />2 V-Ups</p>
Freedom
“Stars and Stripes forever” (2 Rounds for reps)
<p>2 sets:<br />3 Rounds<br />10 Bar Facing Burpees<br />10 Power Snatch (95/65)<br />10 V-Ups<br />-Rest Until 10:00, then begin set 2-</p>
<p>AFFILIATE COMPETE-</p><p>2 sets:<br />3 Rounds<br />15 Bar Facing Burpees<br />15 Power Snatch (95/65)<br />15 V-Ups<br />-Rest Until 10:00-</p>
Independence
Metcon (2 Rounds for reps)
<p>2 sets:<br />3 Rounds<br />8 Bar Facing Burpees<br />10 Power Snatch (75/55)<br />10 V-Ups<br />-Rest Until 10:00-</p>
Metcon (2 Rounds for reps)
<p>2 sets:<br />3 Rounds<br />8 Up Downs<br />10 Dumbbell Snatch (light)<br />10 Sit Ups<br />-Rest Until 10:00-</p>
Mobility
<p>1 min lying 90/90 hip stretch (each side)<br />1 min overhead elbow grab tricep stretch (each side)<br />1 min tricep lacrosse ball smash (each side)</p>
Metcon (2 Rounds for reps)
<p>2 sets:<br />3 Rounds<br />8 Up Downs<br />10 Dumbbell Snatch (light)<br />10 Sit Ups<br />-Rest Until 10:00-</p>
Liberty
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