CrossFit – Mon, Jul 17
Warm Up
<p>Hip Halo</p><p>-into-<br />3 sets:</p><p>6 up-downs to box step up (total)<br />10 PVC Pass Throughs<br />5 PVC Around the Worlds (each direction)<br />5 1-1/4 Squats (empty bar)</p>
Strength overview
<p>Athletes will work back and forth on In the Hole Front Squats (Or Pause)<br />and Strict Chin-ups. Squats are heavy singles between 80-90% (stay within the range). Setup up a bar on jerk blocks or spotter arms at the bottom position of their front squat ROM. Athletes will pull themselves into place, build tension, and stand the bar up. The bar will be returned to the starting platform, and athletes will step out. If athletes are uncomfortable with in- the-hole front squats, have them perform pause squat singles but cue them to find the deepest squat position possible during reps. If athletes are not able to perform weighted pull-ups, have them perform strict pull-ups for quality or banded pull-ups with as little assistance as possible to complete<br />5 x 5 on reps.</p>
In The Hole Front Squat (5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM)
* Change to pause front squat if unable to perform "in the hole."
Strict Weighted Chin up (5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM)
Movement prep/Workout prep
<p>3 sets:<br />50m Run (build in pace)<br />3 Shoulder to Overhead (build in weight)</p>
Freedom
Jersey Mike’s (Time)
<p>200m Run<br />18-15-12-9-6-3<br />Shoulder to Overhead (115/75)</p>
<p>Affiliate compete-</p><p>200m Run<br />18-15-12-9-6-3<br />Shoulder to Overhead (135/95)</p>
Independence
Metcon (Time)
<p>200m Run<br />18-15-12-9-6-3<br />Shoulder to Overhead (95/65)</p>
Liberty
Metcon (Time)
<p>150m Run<br />18-15-12-9-6-3<br />Dumbbell Push Press (light)</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>
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