CrossFit – Wed, Jul 31
Warm-up
Warm Up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2:00 Machine</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Banded Good Mornings</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Walking Lunge Steps</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Bird Dogs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Deadlifts (PVC – empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 High Hang Muscle Snatch (PVC – empty bar)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Strength</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Deadlift:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10@55%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@65%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@75%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5+@85%</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>3. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50m Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Hang Power Snatch (build across sets)</span></p>
Strength Accessory
Deadlift (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>Deadlift:</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10@55% </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@65%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@75%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5+@85%</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.</span></p>
Workout
Law Enforcement (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">18-15-12-9-6-3</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Hang Power Snatch (95/65)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 42.5/30 HPS)</span><br> </p><p>Independence<br>200m Run<br>18-15-12-9-6-3<br>Hang Power Snatch (75/55)<br>(KG conv: 35/25 HPS)</p><p> </p><p>Liberty<br>200m Run<br>18-15-12-9-6-3<br>Hang Alternating Dumbbell Snatch (light)</p><ul><li>Target time: sub 10 minutes</li><li>Time cap: 14 minutes</li></ul>
Cooldown/Mobility
Mobility
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Bootstrappers </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x :30 Pigeon Stretch Drops </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Min Ring Lat Stretch</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" target="_blank" rel="noopener noreferrer" href=" Stretch Drops</a><br><a target="_blank" rel="noopener noreferrer" href=" Lat Stretch</a></p>
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