CrossFit – Wed, Dec 20
Warm-up
Warm Up
<p><span style="color:rgb(0,0,0);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(0,0,0);">2 sets:</span></p><p><span style="color:rgb(0,0,0);">10 PVC Pass Throughs</span></p><p><span style="color:rgb(0,0,0);">5 PVC Snatch Balance</span></p><p><span style="color:rgb(0,0,0);">20 Banded Side Steps</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">8 min AMRAP</span></p><p><span style="color:rgb(0,0,0);">45-second Air Bike</span></p><p><span style="color:rgb(0,0,0);">5 Knees to Elbows</span></p><p><span style="color:rgb(0,0,0);">3 Muscle Snatch (empty bar)</span></p><p><span style="color:rgb(0,0,0);">3 Snatch Push Press</span></p><p><span style="color:rgb(0,0,0);">3 Overhead Squats</span></p><p><span style="color:rgb(0,0,0);">3 Squat Snatches</span></p><p> </p><p><span style="color:rgb(0,0,0);"><strong>2. Workout Prep</strong></span></p><p><span style="color:rgb(0,0,0);">2 sets:</span></p><p><span style="color:rgb(0,0,0);">2 Squat Snatch (build-in weight)</span></p><p><span style="color:rgb(0,0,0);">5/4 Calorie Air Bike</span></p><p><span style="color:rgb(0,0,0);">2 Toes to Bar</span></p>
Workout
“Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for reps)
<p><span style="color:rgb(0,0,0);">Freedom (RX’d)</span></p><p><span style="color:rgb(0,0,0);">20 Squat Snatch (95/65)</span></p><p><span style="color:rgb(0,0,0);">30/24 Calorie Air Bike</span></p><p><span style="color:rgb(0,0,0);">40 Toes to bar</span></p><p><span style="color:rgb(0,0,0);">-rest 5 minutes-</span></p><p><span style="color:rgb(0,0,0);">40 Toes to bar</span></p><p><span style="color:rgb(0,0,0);">30/24 Calorie Air Bike</span></p><p><span style="color:rgb(0,0,0);">20 Squat Snatch (95/65)</span></p><p><span style="color:rgb(0,0,0);">(KG conv: 43/29)</span></p><p> </p><p><span style="color:rgb(0,0,0);">Independence</span></p><p><span style="color:rgb(0,0,0);">20 Squat Snatch (75/55)</span></p><p><span style="color:rgb(0,0,0);">25/20 Calorie Air Bike</span></p><p><span style="color:rgb(0,0,0);">30 Toes to bar</span></p><p><span style="color:rgb(0,0,0);">-rest 5 minutes-</span></p><p><span style="color:rgb(0,0,0);">30 Toes to bar</span></p><p><span style="color:rgb(0,0,0);">25/20 Calorie Air Bike</span></p><p><span style="color:rgb(0,0,0);">20 Squat Snatch (75/55)</span></p><p><span style="color:rgb(0,0,0);">(KG conv: 34/25)</span></p><p> </p><p><span style="color:rgb(0,0,0);">Liberty</span></p><p><span style="color:rgb(0,0,0);">20 Dumbbell Snatch (light)</span></p><p><span style="color:rgb(0,0,0);">20/16 Calorie Air Bike</span></p><p><span style="color:rgb(0,0,0);">20 Hanging Knee Raises</span></p><p><span style="color:rgb(0,0,0);">-rest 5 minutes-</span></p><p><span style="color:rgb(0,0,0);">20 Hanging Knee Raises</span></p><p><span style="color:rgb(0,0,0);">20/16 Calorie Air Bike</span></p><p><span style="color:rgb(0,0,0);">20 Dumbbell Snatch (light)</span></p><p> </p><p><span style="color:rgb(0,0,0);">Target time each set: 6:00-7:00</span></p><p><span style="color:rgb(0,0,0);">Time cap each set: 9 minutes</span></p>
Skills and Drills
Strict Pull-up Progression – Week 6 Day 1 (Checkmark)
<p><span style="color:rgb(0,0,0);">Advance:</span></p><p><span style="color:rgb(0,0,0);">3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">3 sets of 5-7 unassisted pull-ups – Rest 30-seconds between sets</span></p><p> </p><p><span style="color:rgb(0,0,0);">Intermediate:</span></p><p><span style="color:rgb(0,0,0);">3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets</span></p><p> </p><p><span style="color:rgb(0,0,0);">Beginner:</span></p><p><span style="color:rgb(0,0,0);">3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets</span></p>
Cooldown/Mobility
Mobility
<ul><li><span style="color:rgb(0,0,0);">1 min foot smash w/ lacrosse ball (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Couch Stretch (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Seal Pose</span></li></ul>
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