CrossFit – Thu, Jul 27
Warm Up
<p>3:00 Machine</p><p>-into-<br />Burgener Warm Up + Skill Transfer:</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement</p><p>-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)</p><p>* 5 minutes, 2-3 times through<br />* Focus on footwork and finishing the pull</p>
Movement prep/Workout prep
<p>3 sets: (build in weight)<br />2 Box Jump Overs<br />2 Clean and Jerks (empty bar -build across sets)<br />1 Squat Clean Thruster</p>
Freedom
Maserati (Time)
<p>For Time:<br />27 Box Jump Overs (24/20)<br />21 Clean and Jerks (95/65)<br />15 Squat Cleans (135/95)<br />9 Squat Clean Thrusters (165/110)</p>
<p>Affiliate compete-</p><p>For Time:<br />27 Box Jump Overs (24/20)<br />21 Clean and Jerks (95/65)<br />15 Squat Cleans (135/95)<br />9 Squat Clean Thrusters (185/125)</p>
Maserati (Time)
<p>For Time:<br />27 Box Jump Overs (20/16)<br />21 Clean and Jerks (75/55)<br />15 Squat Cleans (115/75)<br />9 Squat Clean Thrusters (135/95)</p>
Liberty
Maserati (Time)
<p>For Time:<br />27 Box Step Ups and Overs (20/16)<br />21 Dumbbell Clean and Jerks (light)<br />15 Hang Dumbbell Squat Cleans (light)<br />9 Dumbbell Squat Clean Thrusters (light)</p>
Skills and Drills
<p>Pistols: Week 6 Day 1<br />Advance:<br />Every minute (10:00)<br />10-12 Pistols<br />Intermediate:<br />Every minute (10:00)<br />8-10 Pistols (plates under heels/counterweight in front)<br />Beginner:<br />6-10 Pistols (to a box or using a band)<br />* Use any of the past week’s progression to help your athletes work<br />towards gaining strength and stability in the Pistol Squat.<br />Alternative Option:<br />3 sets<br />10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @<br />moderate weight<br />10 GHD Hip Raise<br />10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate</p>
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