CrossFit – Thu, Aug 10
Warm Up
<p>Crossover Symmetry Or Banded 7’s</p><p>-into-<br />3 sets:</p><p>3 Strict Press (empty bar)<br />3 Push Press (empty bar)<br />5 Bar Facing Up Downs<br />:30 Sec Jump Rope</p>
Strength overview
<p> Athletes will be strict pressing for a 3RM. Athletes should establish a<br />strong rack position when stepping back with the weight. Barbell must<br />be in contact with the shoulders/upper torso when performing each rep.<br />Athletes should keep the core braced and avoid using any assistance<br />from the legs for reps. Cue athletes to breathe into a braced core and<br />exhale when pressing. If athletes have discomfort in their lower back<br />while pressing, allow them to adjust to dumbbells or go from a bench<br />when pressing.</p>
Shoulder Press (3RM Shoulder Press
10-12 minutes
* rest as needed between lifts)
10-12 minutes
* rest as needed between lifts)
Movement prep/Workout prep
<p>1 set:<br />5 Push Press<br />2 Burpee Over Bar<br />10 Double Unders</p>
Freedom
“Yeah-Yeah” (Time)
<p>7 rounds<br />7 Push Press (95/65)<br />7 Burpee over Bar<br />49 Double Unders</p>
<p>affiliate compete-</p><p>7 rounds<br />7 Push Press (115/80)<br />7 Burpee over Bar<br />49 Double Unders</p>
Independence
“Yeah-Yeah” (Time)
<p>7 rounds<br />7 Push Press (75/55)<br />5 Burpee over Bar<br />35 Double Unders</p>
Liberty
“Yeah-Yeah” (Time)
<p>7 rounds<br />7 Dumbbell Push Press (light)<br />7 Up Downs<br />49 Single Unders</p>
Mobility
<p>1 min forward fold (wide legs)<br />1 min seal pose<br />1 min trap smash with Barbell (each side)</p>
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