CrossFit – Mon, Jul 10
Warm Up
<p>Hip Halo Warm-up</p><p>-into-<br />6 min AMRAP</p><p>20-second Double Under or<br />Crossover Practice<br />3 Wall Ball Squats<br />3 Wall Ball Push Press (no<br />squat)<br />3 Wall Balls<br />3 Clean and Jerks (empty bar<br />- build across)</p>
Movement prep/Workout prep
<p>3 sets:<br />2 Clean and Jerks (build in<br />weight)<br />4 Wall Balls<br />10 Double Unders</p>
Freedom
Mozzarella (Checkmark)
<p>Every 1:00 (7 rounds / 21<br />minutes)<br />Minute 1: 6 Clean and Jerks<br />(135/95)<br />Minute 2: 15 Wall Balls (20/14)<br />Minute 3: 50 Double Under</p>
<p>Affiliate compete- </p><p>Every 1:00 (7 rounds)<br />Minute 1: 6 Clean and Jerks (155/105)<br />Minute 2: 12 Wall Balls (20/14)(11’/10’)<br />Minute 3: 30 Crossovers</p>
Independence
Metcon (Checkmark)
<p>Every 1:00 (7 rounds)<br />Minute 1: 6 Clean and Jerks (115/80)<br />Minute 2: 15 Wall Balls (14/10)<br />Minute 3: 35 Double Under</p>
Liberty
Metcon (Checkmark)
<p>Every 1:00 (7 rounds)<br />Minute 1: 6 Dumbbell Clean and Jerks (moderately-light)<br />Minute 2: 10 Wall Balls Thrusters (light)<br />Minute 3: 50 Single Unders</p>
strength/accessory
<p>4 sets at RPE 8:<br />10 DB Snow Angel Raise<br />15-20 reps (each side) Single Leg Calf Raise<br />Rest 1:00-1:30 b/t sets<br />Score weight used for the Snow Angels. Add calf raise weight to<br />comments, if weighted.</p>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Seal Pose</p>
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