CrossFit – Mon, Jun 5
Warm Up
<p>Hip Halo Warm up</p><p>1:00 Machine</p><p>-into-</p><p><br />3 sets:</p><p>5 Worlds Greatest Stretch (each side)<br />10 Deadbugs<br />5 Scap Pull-ups<br />5 Front Squats (empty bar – build across sets)</p><p> </p><p>2 sets:<br />5/4 Calorie Assault Bike (build-in pace) 5 Wall Balls<br />5 GHD’s</p>
strength
Front Squat (Front Squat
– Heavy Single (10-12 minutes))
– Heavy Single (10-12 minutes))
<p>-Try to reach a heavy single within 5-6 working sets (not counting warm-up). -Focus on a tall torso with high elbows.<br />-Before descending, we want athletes to take a solid stomach breath to secure the midline.</p><p>-We start by unlocking the hips back during the descent and then sending them straight down between the heels.<br />-On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.</p>
Metcon
Freedom
Sesame street (Time)
<p>25/20 Calorie Echo bike</p><p> </p><p>-into-</p><p><br />42-30-18<br />Wall Balls (20/14)</p><p>GHD’s (OR V Ups)</p><p> </p><p>-into-</p><p><br />25/20 Calorie Echo Bike</p>
Independence
Metcon (Time)
<p>20/16 Calorie Echo bike</p><p> </p><p> -into-</p><p><br />36-24-12<br />Wall Balls (20/14)</p><p>GHD’s (OR V Ups)</p><p> </p><p>-into-</p><p><br />20/16 Calorie Echo Bike</p>
Liberty
Metcon (Time)
<p>16/12 Calorie Echo Bike</p><p> </p><p> -into-</p><p><br />30-20-10<br />Wall Ball Thruster (light)</p><p>Abmat Sit-up</p><p><br />-into-</p><p><br />16/12 Calorie Echo Bike</p>
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