CrossFit – Fri, Aug 11
Warm Up
<p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets</p><p>30 sec Row (easy pace)<br />5 Alternating V-ups (each side)<br />5 Sumo Deadlifts (empty bar)<br />5 High Elbows (High Hang) (empty bar)<br />5 Sumo Deadlift High Pulls (empty bar)</p>
Movement prep/Workout prep
<p>3 sets<br />2 Sumo Deadlift High Pull (work up in weight)<br />2 Box Jump Overs (build-in height)</p>
Freedom
Benny and the beast (Time)
<p>18-15-12-9-6-3<br />Sumo deadlift high pulls (95/65)<br />Box Jump Overs (24/20)</p>
<p>no change to affiliate</p>
indeed
Benny and the beast (Time)
<p>18-15-12-9-6-3<br />Sumo deadlift high pulls (75/55)<br />Box Jump Overs (20/16)</p>
Liberty
Benny and the beast (Time)
<p>18-15-12-9-6-3<br />Kettlebell Sumo deadlift high pulls (light)<br />Box Step ups (24/20)</p>
Accessory
<p>4 sets: 8 reps – RPE 8<br />Focus: Select a weight that you can control when sitting back to start<br />and sitting up to finishing set. Lay back on a flat bench with a dumbbell<br />in each hand. Extend arms to the ceiling. Lower dumbbells down to<br />the outside of the chest. Press halfway back up and then lower back<br />to the outside of the chest. Press dumbbells back to full arm extension<br />to complete rep. Do not drop the dumbbells. To avoid injury, bring the<br />knees up to meet the dumbbells and sit up with them. If you have to<br />drop them to deload, you’ve gone too heavy.<br />Standing Tricep Extension w/ band<br />4 sets: 10 reps – RPE 7<br />*Rest 1:00-1:30 b/t sets<br />Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS<br />FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance<br />should allow for control throughout the extension. Avoid going to<br />complete lockout at the bottom: focusing on stopping just before full<br />extension. Focus on engagement of triceps with each rep and stop<br />before failure is reached. Torso should be slightly bent forward arms/<br />elbows slightly in front of body</p>
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