CrossFit – Fri, Aug 18
Warm Up
<p>Hip Halo Warm Up</p><p>-into-<br />3 Sets:</p><p>10 Box Step Ups<br />10 Kip Swings<br />10 Bird Dogs<br />5 Muscle Cleans<br />5 Back Squats</p>
Strength overview
<p>Athletes are back squatting a heavy 3 rep. Encourage athletes to create<br />a strong rack position by keeping hands just outside of should width and<br />pressing up into the bar with palms (rather than just letting the bar sit<br />up the traps). Athletes should take a deep breath at the top of each rep,<br />brace, and then breathe out when coming out of the squat. Make sure<br />that the lifting area is clear of loose items, and take a moment to teach<br />athletes how to bail from a failed squat by demoing with a PVC pipe. Cue<br />athletes to find a “neutral hip” by engaging the glutes and core before<br />beginning the squat.<br />HOW TO APPROACH THE LIFTS</p>
Back Squat (3 Rep Back Squat)
<p>- This is all based on feel, not percentages. Stay tight, drive through the<br />floor, and keep the chest high.<br />- Try and reach a heavy 3 rep in 5-6 working sets (not including light<br />warm-up set). We want to hit a few lifts of 3-5 reps for working sets and<br />save the 3 rep for the final attempt.<br />- Record the heaviest set as your score for load<br />Example Sets<br />Set 1:<br />5 Back Squat @135#<br />-rest 60-90 seconds -<br />Set 2:<br />5 Back Squat @185#<br />-rest 60-90 seconds -<br />Set 3:<br />3 SBack Squat @225#<br />-rest 60-90 seconds -<br />Set 4:<br />2 Back Squat @255#<br />-rest 60-90 seconds -<br />Set 5:<br />3 Back Squat@275#<br />-rest 60-90 seconds -<br />Set 6:<br />3 Back Squat @290#</p>
Movement prep/Workout prep
<p>3 sets:<br />2 Box Jumps (build in height)<br />2 Toes to Bar<br />2 Hang Power Cleans (Build in weight)</p>
Freedom
Sloan Peterson (Time)
<p>50 Box Jumps (20/16)<br />10 Hang Power Cleans (95/65)(40/30 KG)<br />40 Toes to Bar<br />10 Hang Power Cleans (115/80)(50/35 KG)<br />30 Box Jumps (24/20)<br />10 Hang Power Cleans (135/95)(60/40 KG)<br />20 Toes to Bar<br />10 Hang Power Cleans (155/105)(70/45 KG)<br />10 Box Jumps (30/24)<br />10 Hang Power Cleans (175/115)(80/50 KG)</p>
<p>affiliate compete</p><p>50 Box Jumps (20/16)<br />10 Hang Power Cleans (95/65)(40/30 KG)<br />40 Toes to Bar<br />10 Hang Power Cleans (115/80)(50/35 KG)<br />30 Box Jumps (24/20)<br />10 Hang Power Cleans (135/95)(60/40 KG)<br />20 Toes to Bar<br />10 Hang Power Cleans (155/105)(70/45 KG)<br />10 Box Jumps (30/24)<br />10 Hang Power Cleans (185/125)(85/55 KG)</p>
Independence
Sloan Peterson (Time)
<p>50 Box Jumps (20/16)<br />10 Hang Power Cleans (75/55)(35/25 KG)<br />30 Toes to Bar<br />10 Hang Power Cleans (95/65)(40/30 KG)<br />30 Box Jumps (24/20)<br />10 Hang Power Cleans (115/80)(50/35 KG)<br />15 Toes to Bar<br />10 Hang Power Cleans (135/95)(60/40 KG)<br />10 Box Jumps (24/20)<br />10 Hang Power Cleans (155/105)(70/45 KG)</p>
Liberty
Sloan Peterson (Time)
<p>50 Step Ups (20/16)<br />10 Dumbbell Hang Power Cleans (light)<br />30 Hanging Knee Raises<br />10 Dumbbell Hang Power Cleans (light)<br />30 Step ups (20/16)<br />10 Dumbbell Hang Power Cleans (light)<br />20 Hanging Knee Raises<br />10 Dumbbell Hang Power Cleans (light)<br />10 Step ups (20/16)<br />10 Dumbbell Hang Power Cleans (light)</p>
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