CrossFit – Sat, Jul 8
Warm Up
<p>3:00 Jump Rope</p><p>-into-<br />3 sets:</p><p>10 PVC Pass Throughs<br />10 Ring Rows<br />5 Inch Worms<br />6 Alternating Dumbbell Snatch<br />10 Alternating V-Ups</p>
Movement prep/Workout prep
<p>With Partner<br />2 sets:<br />100m Run (together)<br />4 Pull Ups (each)<br />2 Devils Press (each- build in weight)</p>
Freedom
“PARTY IN THE USA” (Time)
<p>Teams of 2 (30 minute cap)<br />5 Rounds<br />Partner 1: 400m Run<br />Partner 2:<br />Amrap<br />15 Pull-Ups (Or 10 Chest to Bars)<br />10 Devils Press (50s/35s)</p>
<p>AFFILIATE COMPETE-</p><p>Teams of 2<br />5 Rounds<br />Partner 1: 400m Run<br />Partner 2:<br />Amrap<br />15 Chest to Bar<br />10 Devils Press (50s/35s)</p>
Independence
Metcon (Time)
<p>Teams of 2<br />5 Rounds<br />Partner 1: 400m Run<br />Partner 2:<br />Amrap<br />10 Pull-Ups (Or 8 Chest to Bars)<br />10 Devils Press (35s/25s)</p>
Liberty
Metcon (Time)
<p>Teams of 2<br />5 Rounds<br />Partner 1: 300m Run<br />Partner 2:<br />Amrap<br />15 Ring Rows<br />10 Up Down + Dumbbell Clean and Jerk (light)</p>
Option 1: Gymnastics Skill Work
<p>Pistols: Week 3 Day 2<br />10-8-6-4-2 for Quality<br />Rolling Deck Squats (Beginners complete Knee Together Squats)<br />Hanging Flutter Kicks on Rig<br />Alternative Option:<br />4 sets:<br />7 Waiter Hold Lateral Box Step Ups (each side)<br />14 Weighted Hip Thrust</p>
Option 2: Mayhem Mini-Pump – Arms
<p>4 Rounds:<br />10 Banded Pushups @ moderate weight RPE 7<br />10 Inverted Skull Crusher @ moderate weight RPE 7<br />10 DB Spider Curls @ moderate weight RPE 7<br />15 Strict Abmat Situps (hands next to head or across chest)<br />15 Pulse Ups<br />10 V-ups<br />30 sec Copenhagen Plank (each side)<br />20 KB Front Rack Marches (each side)<br />*Rest 3 minutes b/t rounds</p>
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