CrossFit – Wed, Aug 2
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:<br />2 Burpee Over Bar<br />2 Squat Cleans (build in weight)<br />2 Box Jump Overs</p>
Freedom
Ironhide (8 Rounds for reps)
<p>Every 3:00 (8 sets)<br />10 Burpee Over Bar<br />4 Squat Cleans (185/125)<br />10 Box Jump Overs (24/20)</p>
<p>affiliate-no change</p>
Independence
ironhide (8 Rounds for reps)
<p>Every 3:00 (8 sets)<br />8 Burpee Over Bar<br />4 Squat Cleans (155/105)<br />10 Box Jump Over (20/16)</p>
Liberty
Ironhide (8 Rounds for reps)
<p>Every 3:00 (8 sets)<br />10 Up Downs<br />8 Dumbbell Squat Cleans (light)<br />10 Box Step Ups (24/20)</p>
Accessory
<p>Lying DB Hamstring Curl<br />4 sets: 10 reps – RPE 8<br />Focus: Lying face down on a bench, hold a dumbbell between both feet.<br />Athletes may find that it’s easiest to have someone place the dumbbell<br />between their feet rather than trying to load themselves. Extend the legs<br />and curl the weight back to the starting position.<br />Bent Over Barbell Row – Underhand Grip<br />4 sets: 10 Reps – RPE 8<br />Focus: With a double underhand grip, deadlift bar to waist and then<br />lower to a hang position (right above the knees) to start each set. Aim to<br />pull with the elbows (rather than the hands) and bringing the bar to the<br />hips (do not pull high towards the upper abdomen). Focus on getting a<br />strong back contraction with each rep. Minimize the amount of kipping<br />used between reps and feel the stretch in the lats/upper back when<br />lowering the bar back to the hang position with each rep.<br />*Rest 1:00-1:30 b/t sets</p>
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