CrossFit – Fri, Jul 14
Warm Up
<p>3:00 Machine</p><p>-into-<br />3 sets:</p><p>10 PVC Pass Throughs<br />3 Inch Worms + 6 Pike Push-ups<br />10 Dumbbell RDL’s (each)<br />3 Deadlifts (empty bar)</p>
Strength overview
<p>Athletes will be working back and forth on deadlift and strict handstand<br />push-ups. Athletes will perform deficit deadlifts on a 2” deficit (either a<br />jerk block lid or red competition plate). Cue athletes to focus on a solid<br />starting position by loading the hips to utilize leg drive and keeping<br />the upper back/shoulders engaged throughout the lift. For the deficit,<br />athletes should aim for a 4in/2in deficit. If athletes cannot perform strict<br />deficit HSPU, have them perform kipping HSPU, or double DB strict press<br />for 5 sets of 5-8 quality reps.</p>
Deadlift (5 sets x 2 Deficit Deadlifts @75% of 1RM)
Strict Deficit Handstand Push-ups (5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-)
Movement prep/Workout prep
<p>3 sets: (build in weight)<br />4 Deadlifts<br />3 Hang Power Cleans<br />2 Front Squats<br />Or<br />4 Deadlifts<br />3 Hang Power Snatch<br />2 Overhead Squat</p>
Freedom
Option 1
Cheddar (Time)
<p><br />63 Deadlifts (95/65)<br />45 Hang Power Cleans (95/65)<br />27 Front Squats (95/65)<br />(KG conv: 43/29)</p>
option 2
Metcon (Time)
<p>63 Deadlifts (75/55)<br />45 Hang Power Snatch (75/55)<br />27 Overhead Squats (75/55)</p>
<p>Affiliate compete-</p><p>63 Deadlifts (95/65)<br />45 Hang Power Snatch (95/65)<br />27 Overhead Squats (95/65)</p>
indeed
Metcon (Time)
<p>63 Deadlifts (75/55)<br />45 Hang Power Cleans (75/55)<br />27 Front Squats (75/55)<br />(KG conv: 34/25)<br />OR<br />63 Deadlifts (65/45)<br />45 Hang Power Snatch (65/45)<br />27 Overhead Squats (65/45)</p>
<p>Choose option 1 or option 2 </p>
Liberty
Metcon (Time)
<p>45 Dumbbell Deadlifts (light)<br />36 Dumbbell Hang Power Cleans (light)<br />27 Dumbbell Front Squats (light)</p>
Mobility
<p>1 min couch stretch (each side)<br />1 min twisted cross (each side)<br />30 sec bicep stretch on wall (each side</p>
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