CrossFit – Wed, Aug 16
Warm Up
<p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *<br />STRENGTH – (15:00 – 30:00)</p>
Strength overview
<p>Athletes will have two Power Cleans + Push Jerk. These are completed<br />in singles with a 5-10 second reset between reps. Athletes should focus<br />on the consistency of their receiving position and footwork during these<br />lifts. Once the bar is cleaned up, athletes should pause at the top of the<br />cleans, reset their hands if needed, and then drive into the push jerk.<br />For the Front Squats, athletes will transition over to the rack. Make sure<br />they strip the weight down before climbing to a heavy single. This next<br />portion is based on feel. Athletes will build up to a heavy 3 rep, into a<br />heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any<br />of these!</p>
2 Power Cleans + 1 Push Jerk (2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *)
* Complete a set every 1:30 *)
2 Power Cleans + 1 Push Jerk (@65% of 1RM)
Front Squat (3-2-1-1-1 Front Squat (build up in weight))
Movement prep/Workout prep
<p>2 sets:<br />5/4 Calorie Assault Bike (workout pace)<br />2 Handstand Push ups</p>
Freedom
Cameron Frye (3 Rounds for reps)
<p>Every 5:00 (3 sets)<br />24/19 Calorie echo bike</p><p>Max Unbroken Handstand Push Ups<br />*Kipping HSPU: every rep = 3 second off the set time<br />*Strict Handstand Push Ups: every rep = 5 seconds off the set time</p>
<p>Affiliate compete-</p><p>Every 5:00 (3 sets)<br />28/22 Calorie echo bike<br />Max Unbroken Stirct Handstand Push Ups<br />*Strict Handstand Push Ups: every rep = 3 seconds off set time</p>
strategy
<p>Stimulus is moderate to moderate high intensity. Athletes will have 5 minutes to complete the prescribed work each set. Athletes should aim to score similar times on the bike while avoiding muscle failure through the handstands. Don’t push to absolute failure on the first 2 sets of handstands. Save a little in the bank for a continuous effort.<br />This workout is meant to be a challenge for athletes where they should give a solid effort on the bike into a strategized grunt work approach through the handstands.<br />Athletes will calculate the reps off their time once the final handstand is complete. So, if they take 90 seconds on the bike + 60 seconds to complete<br />30 kipping handstand push ups (unbroken) then their end time is 1 minute.</p>
Independence
Cameron Frye (3 Rounds for reps)
<p>Every 5:00 (3 sets)<br />20/16 Calorie echo bike<br />Max Unbroken Handstand Push Ups<br />*Kipping HSPU: every rep = 1 second off set time<br />*Strict Handstand Push Ups: every rep = 3 seconds off set time</p>
Liberty
Cameron Frye (3 Rounds for reps)
<p>Every 5:00 (3 sets)<br />16/13 Calorie echo bike<br />Max Unbroken Push Ups<br />*Push up: every rep = 1 second off set time</p>
Mobility
<p>1 min lying 90/90 hip stretch (each side)<br />1 min overhead elbow grab tricep stretch (each side)<br />1 min tricep lacrosse ball smash (each side)</p>
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