CrossFit – Mon, Apr 8
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass-throughs<br>-into-<br>3 sets:<br>3 Inch Worms + Dynamic Squat Stretch<br>3 Snatch Grip Deadlifts<br>3 Snatch Grip High Pulls<br>3 High Hang Muscle Snatch<br>3 Snatch Grip Push Press<br>3 Overhead Squats<br>*Start with PVC pipe and then progress into empty barbell*<br><br><strong>2. Strength</strong><br>5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats <br>* Building Sets (Don’t exceed 60% of 1RM Snatch)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>2 Box Jumps (build-in height)<br>2 Toes To Bar<br>4 Wall Balls</p>
Strength/Accessory
Snatch Grip High Pull + Muscle Snatch + Overhead Squat (Weight)
<p>5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats</p><p>* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)</p>
Workout
Philly Cheesesteak (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>7:00 AMRAP<br>5 Box Jumps (30/24)<br>7 Toes to Bar<br>9 Wall Ball (20/14)<br>(KG conv: 9/6 wall ball)</p><p> </p><p>Independence<br>7:00 AMRAP<br>5 Box Jumps (24/20)<br>6 Toes to Bar<br>7 Wall Ball (20/14)<br>(KG conv: 9/6 wall ball)</p><p> </p><p>Liberty<br>7:00 AMRAP<br>5 Box Step Ups (24/20)<br>7 Hanging Knee Raises<br>9 Wall Ball Thrusters (light)</p><ul><li>Target number of reps: 7 rounds +</li><li>Minimum number of reps before scaling: 5 rounds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
Add Comment