CrossFit – Thu, Jun 20
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>45-second Row (build in pace)<br>5 Snatch grip Deadlifts (empty bar)<br>4 High Hang Muscle Snatch (empty bar)<br>3 Power Snatches (empty bar)<br>8 Box Step Ups<br><br><strong>2. Workout Prep</strong><br>3 sets:<br>3 Power Snatch (build in weight)<br>5/4 Calorie Row<br>4 Dumbbell Box Step Ups (build in weight)</p>
Workout
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
<p>4 rounds for max reps of:<br>1 minute of snatches<br>1 minute of rowing for calories<br>1 minute of dumbbell box step-ups<br>1 minute of rest</p><p> </p><p>F: 85lb barbell, 35lb dumbbells, 20-inch box<br>M: 135lb barbell, 50lb dumbbells, 20-inch box</p>
<p>Freedom</p><p>4 rounds for max reps of:<br>1 minute of Snatches (135/85)<br>1 minute of Rowing for calories<br>1 minute of Dumbbell Box Step-ups (50/35 DBs, 20-inch box)<br>1 minute of rest <br>(KG conv: 60/37.5 barbell, 22.5/15 DBs)</p><p> </p><p>Independence<br>4 rounds<br>1:00 Max Snatches (115/75)<br>1:00 Max Calorie Row<br>1:00 Max Dumbbell Box Step Ups (35s/25s, 20-inch box)<br>1:00 Rest<br>(KG conv: 52.5/35 barbell, 15/10 DBs)</p><p> </p><p>Liberty<br>4 rounds<br>1:00 Max Dumbbell Snatch (light)<br>1:00 Max Calorie Row<br>1:00 Max Single Dumbbell Box Step Ups (light) (20/16)<br>1:00 Rest</p><ul><li>Target number of reps each set:<br>Snatches: 10+ Reps<br>Calorie Row: 15/12+ Calories<br>Dumbbell Box Step Up: 14+ Reps</li><li>Minimum number of reps before scaling: <br>Snatches: 7 Reps<br>Calorie Row: 12/10 Calories<br>Dumbbell Box Step Up: 10 Reps</li></ul>
Gymnastics
Muscle-up Skill Work (Checkmark)
<p>We have Muscle-ups in a workout next week. Take this time to practice the level that’s appropriate for you. </p><ul><li>Level 1: Rotate rounds – Tricep Dips between two boxes/benches alternating with Ring Rows</li><li>Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups</li><li>Level 3: Bar Muscle Ups</li><li>Level 4: Ring Muscle Ups</li></ul><p>After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that’s maintainable through all rounds.</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>1 Min Couch Stretch<br>2x 1 Min Pec Stretch<br>1 Min Dorsiflexion Matrix</p>
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