CrossFit – Wed, Jul 26
Warm Up
<p>3 sets:<br />1:00 Machine (easy pace)<br />10 Dead bugs<br />5 Bench Press(empty bar – build across sets)<br />5 Box Jumps (low box/ work on soft landing)</p>
Strength overview
<p>Athletes will have 10-12 minutes to build up weight on bench press to a<br />heavy single and find a max height box jump. Have athletes partner up<br />and alternate between the two movements, completing 1 set of bench<br />press and then transition to 1 set of box jumps. The rest will be between<br />the two movements and the time it takes for both partners to perform<br />them. The goal is to reach a heavy single in 5-6 working sets.</p>
Bench Press (Build to a heavy single (10-12 minutes))
Max Height Box Jump (Distance)
Max Height Box Jump
<p>Find a Max Height Box Jump</p>
Movement prep/Workout prep
<p>1 set:<br />100m Row (workout pace)<br />3 Deficit Push Ups<br />2 Single Dumbbell Box Step Up</p>
Freedom
Lamborghini
<p>Every minute (15:00)<br />Min 1: 200/175m Row<br />Min 2: 12 Deficit Push Ups (4”/2”)<br />Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)</p>
<p>Affiliate-</p><p>Every minute (15:00)<br />Min 1: 200/175m Row<br />Min 2: 15 Deficit Push Ups (4”/2”)<br />Min 3: 10 Double Dumbbell Step Ups (50s/35s)(24/20)</p>
Independence
Lamborghini
<p>Every minute (15:00)<br />Min 1: 175/150m Row<br />Min 2: 15 Push Ups<br />Min 3: 12 Single Dumbbell Step Ups (35/25)(20/16)<br />(KG conv: 15/10 DB)</p>
Liberty
Lamborghini
<p>Every minute (15:00)<br />Min 1: 150/125m Row<br />Min 2: 10 Bar Push Ups<br />Min 3: 12 Step Ups</p>
Mobility
<p>1 min foot smash with lacrosse ball (each side)<br />1 min pec smash on rig with lacrosse ball (each side)<br />1 min foam roll lats (each side)</p>
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