CrossFit – Wed, Aug 7
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 Jump Rope</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;">5 Roll and Reach</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Inch Worms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Snatch Deadlifts (PVC-empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Hang Muscle Snatch (PVC-empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Hang Power Snatch (PVC-empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Power 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;">7 sets of 5 Power Snatch (every 1:45)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Weight should be 50% of 1RM + 5-10lbs from previous week</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.</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;">2 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;">2 Burpee Pull ups</span></p>
Strength Accessory
Power Snatch (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 sets of 5 Power Snatch (every 1:45)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Weight should be 50% of 1RM + 5-10lbs from previous week</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.</span></p>
Workout
Dickies Arena (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;">5 Rounds</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;">10 Burpee Pull Ups</span></p><p> </p><p>Independence<br>5 Rounds<br>200m Run<br>8 Burpee Pull Ups</p><p> </p><p>Liberty<br>5 Rounds<br>200m Run<br>8 Up Downs + Jumping Pull Up</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 16 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 Down Dog</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><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Open Book</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=" Dog</a><br><a target="_blank" rel="noopener noreferrer" href=" Lat Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Book</a></p>
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